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!


Foundation 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 Foundation Course. This is included as part of a Full Membership or can be done for non-members at $85. If you sign up after the Foundations course you will be given 1 additional FREE week of membership.

Our Foundation course is designed to familiarize you with our facility, ethos and coaches. Introduce you to fundamental CrossFit movements; screen movement, range of motion and assess your current level of fitness. Our Courses are generally held in the last week of each month in a small group setting but can operate more frequently if needed.

The course will 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 Foundations Course consists of 2 x 1 hour sessions of specialised training and movement with a Coach and attendance to one of our barbell classes. All you need is a drink bottle, towel, the willingness to learn and get a little sweaty!

Foundations Course Timetable

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

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


To ensure maximum participation in class with safe and effective technique, the Foundation Course MUST be completed within 1 month of joining.