The ability to combine several distinct movement patterns into a singular distinct movement.

Group workouts

You will follow the CrossFit workout program. After a warm-up you will focus on your technique with strength work. Afterwards it’s the WOD (Workout of the Day). Groups of maximum 8 people offer an ideal trainer-member ratio and workouts geared towards results.

Whether you are 60 years old or in the prime of your youth, whether you want to burn fat, gain muscle or relieve stress, your individual needs and goals will not be overlooked in a small group.

Small group training is adaptable to each member’s level and objectives, and focuses on perfecting your workout technique and the execution of movements for a proper fitness and health education.

Every single class, the group workout is different, pushing your body to continually adjust and progress.

Although different each time, the group courses are part of a sequence of workouts consciously designed by Rock Revolution to get you out of your comfort zone and steer you towards a better version of yourself.

Small group training requires membership.

Sign up today a free trial workout in small groups!

The following ten general physical skills were developed by Jim Crawley and Bruce Evans. Over time they have become widely recognised by exercise physiologists as the most effective criteria by which to measure and demonstrate fitness in an individual.

Our aim is to improve our body’s total fitness and as a result develop our ability to perform any given task. Training focuses on building each component, at times this may mean only maintaing one aspect so that others can make up ground. Complete fitness, not specific fitness is our goal.

1. Cardiovascular/respiratory endurance – The ability of the body’s systems to gather, process and deliver oxygen.

2. Stamina – The ability of the body’s systems to process. deliver, store and utilize energy.

3. Strength – The ability of a muscular unit or combination of muscular units to apply force.

4. Flexibility – The ability to maximise the range of motion at a given joint.

5. Power – The ability of a muscular unit or combination of muscular units to apply maximum force in minimum time.

6. Speed – The ability to minimise the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimise transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the body’s centre of gravity in relation to its support base.

10. Accuracy – The ability to control movement in any given direction at any given intensity.

We use the template below to graphically represent the results. We can see where development is required and how our fitness is balanced.

How fit are you? This should be an easy question to answer, but due to the nature of fitness it is impossible to create one simple measure. Fitness is made up of several components, with different activities requiring different combinations. Lot’s of definitions have been created for fitness but the crossfit community has come up with one of my favourites with one minor omission.

Endurance: The ability of the cardiovascular and respiratory systems to gather, process and deliver oxygen.

Stamina: The ability of the body systems to process, deliver, store and utilise energy.

Strength:The body’s ability to produce force .

Flexibility: The ability to move through a range of motion at a given joint.

Power: The ability to apply maximum force in minimum time.

Speed: The ability to minimise the time cycle of a repeated movement.

Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.

Agility: The ability to minimise transition time from one movement pattern to another. Balance: The ability to control the pavement of the body’s center of gravity in relation to its base of support. Accuracy: The ability to control movement in a given direction at a given intensity.

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Dirty Fitness:The mental ability to continue to push the body to perform under exhaustive conditions.

CrossFit is a world-class strength and conditioning program and lifestyle. It delivers a fitness that is, by design, broad, general, and inclusive, making it popular among many police academies, fire departments, tactical operation units, mixed-martial artists, and elite athletes around the world. The workouts consist of constantly varied functional movements executed at a high intensity. This dynamic regimen improves every dimension of a person’s fitness, including their strengths and weaknesses.

CrossFit workouts are designed to be short, sweet, and scalable to any fitness level. CrossFitters recognize that not everyone is an elite athlete. The needs of Olympians and the needs of our grandmothers differ by degree, not kind. Everyone is welcome in our community. All a person needs is a little coaching, determination, dedication, and heart. With these ingredients, CrossFit can help anyone reach their fitness goals!

10 General Physical Skills

Each of us come from a different athletic background with the result that each of us has our strong points and our weak points. An ultra-runner may walk into our box off the charts of the cardiovascular/respiratory endurance skill but not be able to squat half their body weight thus showing an impacted level in the Strength skill. A power-lifter may not be able run a mile without stopping showing the other end of the spectrum.

We’re here to correct those deficiencies. We train it all, aiming to improve all the physical skills, while specializing in none of them. Our goal is to produce well-rounded athletes ready to handle anything… and handle it DAMN WELL! What type of athlete are you? Whats your strong points, what are your weak points?

 We aim and program our Workouts to allow everyone to get more efficent at the 10 general phyiscal skills. They are as follows:

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

CARDIOVASCULAR &

     RESPIRATORY ENDURANCE                                                            

STAMINA

STRENGTH

FLEXIBILITY

POWER

SPEED

COORDINATION

BALANCE

ACCURACY

AGILITY

World class fitness in 100 words

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

What is the ability to combine movements of several body parts?

Is the ability to control movement in a given direction or at a given intensity?

What are the abilities to combine the youth of different part of your body to produce efficient pattern in movement?

Is the ability of body systems to gather process and deliver oxygen?