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We believe in giving our members as much information and experience as we can. It's for this reason we have complied a collection of core moves and exercises which when perfected will help you increase your strength, stamina and overall health.
These 9 exercises are the foundation moves used throughout our CrossFit workouts. Don't worry about learning them before you join as we'll show you how to perform each move correctly and safely to avoid injury and maximise your gains.
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1. The Squat
The Squat - Keep your feet shoulder width apart and arms out in front. Head up, chest out and bum out with shins straight.
3. The Overhead Squat
The Overhead Squat - Press shoulder up to activate traps and stabalise the bar. The bar should line up with ears or slightly behind.
5. The Push Press
The Push Press - Dip and drive hips quickly and propel bar upwards. Move head to avoid bar. Head through window to finish.
7. The Deadlift
The Deadlift - Bar starts at shins. Shoulders over bar. Drive with legs. Keep chest out. Finish with hips completely open
9. The Medicine Ball Clean
The Medicine Ball Clean - Drive hips open aggressively. Shrug shoulders. Pull yourself under the bar into the catch position.
2. The Front Squat
The Front Squat - Feet shoulder width apart. Head up, chest out and bum out with shins straight. Keep the elbows high.
4. The Shoulder Press
The Shoulder Press - Move head back to allow bar to travel directly up. Bring had bak through the window to finish.
6. The Push Jerk
Push Jerk - Dip and drive hips quickly and propel bar upwards. Move head back to avoid bar. Lock arms. Stand tall.
8. The Sumo Deadlift High Pull
Sumo Deadlift High Pull - Wide stance. Drive through with legs. Heap up and chest out. Drive hips open. Pull bar to chin.