Getting Started


What is CrossFit?

CrossFit in a nutshell

CrossFit is Constantly Varied, Functional Movements performed at High Intensity. We use this potent combination to improve an individuals work capacity across all physical and neurological fitness domains which include Endurance, Strength, Stamina, Flexibility, Speed, Power, Co-ordination, Accuracy, Agility and Balance.

Our workouts are different everyday. We use functional and compound movement patterns to develop powerful, strong, and capable humans. There are no machines, no mirrors or isolation exercises.

We make use of things like kettlebells, barbells, medicine balls, tyres, yokes and sleds. We also incorporate plyometrics, gymnastics, weightlifting and strongman.

We also make use of our open gym floor to run, row, carry, jump, climb, lift, and throw.

Intensity is they key ingredient and this is relative to an individuals physical and psychological tolerances. We can create intensity by varying load, repetition and work time to suit anyone.

We then create endless variation by mixing and combining all of this into as many feasible combinations as possible to develop and drive 'real world' fitness.

All of our workouts are scale-able to suit all levels of ability, function, age and fitness.

CrossFit really is for everyone!


Intro Course


New to CrossFit? No problem! At CrossFit 3216 we require all new members with less than 3 months CrossFit experience to complete our monthly Intro Course prior to joining our mainstream classes.

Our intensive introductory course is designed to familiarize you with our facility and coaches. Introduce you to fundamental CrossFit movements; screen movement, range of motion and assess your current level of fitness. Our Intro Courses are held weekly in a small group setting.

The course will also acquaint you with our training philosophy through some basic CrossFit workouts. It also gives our coaches a chance to get to know you a little better off the main floor.

Our Intro Course consists of 2 x 1.5 hour sessions held weekly. All you need is a drink bottle, towel, the willingness to learn and get a little sweaty!

Intro Course Timetable

Courses are held Weekly
Session 1: Mon - 6:30pm
Session 2: Wed - 6.30pm

Purchases and Bookings must be made by Saturday for the upcoming weeks Intro Course.


We only encourage people who are serious about making a commitment to their health and fitness. No Tyre kickers please!