With over 50 combined Crossfit and MetCon sessions a week, you'll be sure to find training times that suit your busy schedule.
We also offer plenty of Open Gym slots and variety of special interest sessions, including Crossfit Kids, Fundamentals and Technical Weightlifting sessions. See all the class offers here.
WAO Fitness also provides Corporate Classes and Kids Birthday Parties. For more information, feel free to Contact Us.
What does WAO have to offer?
What is CrossFit?
Ever helped lift a sofa? You have performed a deadlift.
Tie your shoelaces? You have squatted. Put your luggage overhead on the plane? You have performed a push press.
Put simply CrossFit is; functional movement, constantly varied, performed at high intensity. The workouts can be adapted for people at any age and level of fitness. CrossFit workouts are different every day and can be modified to help each individual achieve their goals..
Class overview for a typical CF class
strength/skill - this could be any movement, from weightlifting to gymnastics.
10-30 min (WOD- Workout Of the Day),
Fist bump, stretch it out and rehydrate
Want to know more? Check out the CrossFit website here.
Going to a CrossFit box for the first time can be intimidating, don't let this scare you off. All of these CrossFitters started out by doing a Fundamentals class.
Our program will guide you through the 9 foundational movements: The Squat series, Air Squat, Front Squat, Overhead Squat, The Press series, Strict Press, Push Press, Push Jerk, Deadlift, Power Clean, Snatch. These movements will give you the base to join any CrossFit class. Learning the correct technique is important to prevent injury and is the key to fitness longevity.
Come and try our Fundamentals class and start your CrossFit journey.
Short for metabolic conditioning, this high intensity workout combines strength and cardio conditioning designed to get your heart pumping and increase your overall fitness.
Different workouts everyday. Running simultaneously with our CrossFit class- pick and choose your workout for the day!
Many of our Crossfit Athletes choose 1 or two days of MetCon a week for their active recovery sessions.
Group warm up
Followed by Workout Of the Day demo (with scaling options provided.)
Workout approx 45min
Workouts can include the use of many of our varied equipment: dumbbells, kettlebells, running, rowing, skiing, sled push/pull, box jumps, skipping, body weight, pull ups, slam balls, wall balls and barbells.
Don't want to do classes, have done CrossFit before, but just simply want to do your own training/programming. No worries! Open Gym is for you, just simply book into any of our Open Gym session and get your workout started!
We have two types of Open Gym slots available (sessions go per 1 hour):
Open Gym: you can use all the equipment the gym has to offer. See our schedule for current time slots.
Lifting Platform Open Gym: the Lifting platform has two spaces located near the office and are fitted out with competition plates and jerk blocks. This area also has its own Pull up bar access. These time slots are often available at peak times when classes are on so space is limited to the Lifting area and you must be booked in.
Remember swinging on the monkey bars (pull-up, bar muscle up) or doing cart wheels (handstands) in the playground. All of these movements are part of gymnastics. Getting back to these movements can be tricky.
These movements require patience, practice and persistence. Technique is crucial to building endurance and to be able to work efficiently in these movements. Beginner courses focus on building confidence core strength and mobility.
Courses are led by Coach Ana, she is a high level trained gymnastics coach who will get you out of your comfort zone, either in our beginners or advanced courses.
Click here for our current gymnastic course.
*or check your Events section in your Push Press app
Getting a good snatch, or any weightlifting movement can be a challenge. That's why we have our weightlifting course held by our in-house weightlifting champ Vanessa (third at the Singapore Weightlifting Federation competition) and our Head Coach Jed.
During this course you will learn how to perform these weightlifting movements safely, efficiently, and effectively. Improve your technique of these complex and powerful movements.
Click here for our current weightlifting course.
*or check your Events section in your Push Press app
CrossFit Teens (ages 12-17)
Teens have a lot going on these days, one of the best stress relievers out there is exercise. Our teen classes focus on getting the fundamental movements in before we smash out a workout. Crossfit is a great supplement for teens who are also doing other sports at school to help them build strength and get that edge.
These teens benefit by; making friends, stress relief, promoting long term health, growth mindset, gaining confidence, releasing emotions and we have fun!
Our KidFit and Crossfit Teens classes are 1 hour in duration and will typically cover:
skills practice (this could be anything from handstands, pull ups, deadlift, med ball cleans, squats, skipping )
WoD (workout of the day)
CrossFit Kids (ages 5-11)
Crossfit is for all ages, start good habits early and keep them for a lifetime.
Through the combination of fun and engaging activities the children will learn proper movement mechanics, body awareness and self discipline. This will improve their fitness, coordination and self confidence.
Our Crossfit Kids classes are 1 hour in duration and will typically cover:
- warm up
- skills practice (this could be anything from handstands, pull ups, deadlift, med ball cleans, squats, skipping )
- WoD (workout of the day)
Read more at the CrossFit journal
Besides all the different classes, WAO Fitness also has special offers.
Does your work need a team building event, or are you looking for a kids birthday party where you don't have to arrange any activities. Please contact us for more information.
Need a team building session, or just simply need to get out of the office together? Contact us.