What is CrossFit?

What Is CrossFit?

Fun, Functional Fitness!

CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone—people who are just starting out and people who have trained for years.

CrossFit trains people in the ten recognised fitness domains:

By training in all of the fitness domains, you can enhance competency at all physical tasks.


Cardiovascular/respiratory endurance












CrossFit at a glance


The magic is in the movements. Workouts are different every day and modified to help each individual achieve his or her goals. CrossFit workouts can be adapted for people at any age and level of fitness.


The CrossFit lifestyle—a combination of diet and exercise—is the key to fitness and long-term health.


At CrossFit Incursion, we encourage and motivate each other in every class as we work toward your goals. We train as friends!


The workouts are constantly varied due to keeping a constant stimulus to your body as it adapts so quickly and gets used to things. Also, this means you will never get bored!


CrossFit uses safe, effective and efficient movements similar to those you use every day in life.


In CrossFit workouts, intensity levels are adjusted to challenge the individual and safely improve fitness.

Some Common Questions Answered!

Q. Will I be shown how to do exercises and movements properly?

A. YES! All classes are coach-led and the fundamentals sessions are there for that reason. Teaching the safe and basic techniques from the start is the best way to go, and from there on, fine tuning on techniques is a constant in every session.

Q. What are the ‘fundamentals?

A. They consist of 9 key foundational movements: Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and Medicine Ball Clean. These are usually split into 3 1-to-1 sessions that everyone must do as their induction to CrossFit.

Q. What is the format of a WOD (Workout Of the Day) class?

A. You will start with a warm up, followed by a skills session (the practicing of particular
techniques/movements required for CrossFit workouts), then the WOD and a warm down.

Q. Is CrossFit just for really fit people?

A. No! Each and every workout can be scaled to individual needs, age, ability, skill level, body shape and size. CrossFit is designed to be inclusive.

Q. How hard are the classes?

A. CrossFit workouts are designed to be hard but not impossible. Workouts are universally
scalable, allowing for all levels of fitness, skill and age, to participate.