Our Classes

CrossFit

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

• warm up

• 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 our CrossFit Page or CrossFit website.

Fundamentals

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.

WAO FUEL

Get HYROX-ready with WAO FITNESS. Our WAO Fuel class is designed to build strength, endurance, and mental toughness through a mix of cardio, strength, and metabolic conditioning workouts to prepare you for every challenge HYROX throws your way.

With the right coaching and equipment, you'll unlock your full potential. Whether you're a seasoned athlete or a first-timer, WAO Fuel is your ultimate HYROX training ground.
Join us today. 



Boost your HYROX performance with our Sunday Run Class. Running is a major component of the HYROX challenge. Join us every Sunday to build endurance and speed.

Want to know more about HYROX, check out our HYROX page here. 



Open Gym

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.

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Gymnastics

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.

We currently have no gymnastic course, check back soon for more info.
*or check your Events section in your Push Press app

Weightlifting

Dial in your Snatch and Clean & Jerk technique. Join Coach Sean Ong on a lifting journey- 14 sessions over 7 weeks. Whether your goal is to be prepared for the CrossFit Open or just to dedicate time to hone your skills, this course is suitable for beginners to experienced lifters.

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. 

We currently have no weightlifting course, check back soon for more info.
*or check your Events section in your Push Press app

WAO Fit 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:

• warm up

• skills practice (this could be anything from handstands, pull ups, deadlift, med ball cleans, squats, skipping )

• WoD (workout of the day)

• game

WAO Fit 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)

- Game 

• Read more at the CrossFit journal