What We Offer
A 1 hour session that offers exposure to the widest degree of complexity, loading and variance. Workouts last anywhere from less than 10 minutes to over 30 minutes. Workouts are highly varied in duration, format ad type. Each session is different and you need to be ready for anything!
30 minute high energy conditioning training. Workouts typically last between 10-15 minutes and always incorporate simple yet potent movements. It combines bodyweight, rowing-biking-running and simple weightlifting movements for each workout.
This 45 minute session offers strength and skill work along with fun and effective metcon-style workouts. You will learn to squat, press, pull and clean, but also gain exposure to common bodyweight, gymnastic and monostructural movements. It is a fantastic introduction to complexity, loading and variance.
I hour session that involves fast-paced interval training. Every workout involves different station rotations. You will work through each station for a short period of time then move to a new station. Workouts will always challenge you to push yourself.
45 minute session for children aged between 5 and 12 years. Children are taught simple movements - bodyweight, weightlifting and gymnastic - through a range of games and fun workouts. An opportunity for children to build movement patterns, strength and develop social skills in a safe and engaging environment.
Our Legends class welcomes members over 60 years of age. The 45 minute session follows similar programming to that of the CWONE 30, with movements being scaled to a suitable level so that everyone can participate. The workouts involve simple weightlifting and bodyweight movements along with rowing, biking and running.
Weightlifting & Gymnastics
Throughout the year members and non-members have the opportunity to develop specific skills on our weightlifting and gymnastic courses. The weightlifting course will offer the opportunity to practice olympic lifts such as the clean & jerk and snatch. The gymnastic course will focus on building skills in movements such as pull- ups, handstands and toes to bar. Both courses are ideal for both the beginner and more experienced individual.
Transformation & Nutrition Courses
6 week courses designed to help you lose excess body fat and improve performance in the gym. You will be supported to make a lifestyle change that will get you looking and, more importantly, feeling good! Speak to a member of staff about how we can help you achieve your goals.
Personal Training is available for those simply wanting general fitness & nutrition coaching, sports specific training and pre-military preparation training. It is an opportunity to work one-to-one with a coach.