What is CrossFit?

We focus on functional fitness in a group-style class environment with movement options for all abilities.

Functional fitness may see you lifting weights, squatting, jumping. Through these patterns of movement, we aim to set you up for standard tasks you do on a daily basis.

CrossFit defined as ‘constantly varied, functional movements executed at high intensity’. Therefore we incorporate and combine multiple fitness domains such as squatting, running, climbing, lifting to create an overall effective strength and conditioning program.

Here is a sample 60min class

Warm up

0:00 - 10:00mins
Get ready! Get warm! We start the session off by preparing specific muscle groups for the class ahead.

Strength or Skill

10:00 - 30:00mins
After warm up we focus on a particular strength or skill. We emphasise mechanics, safety, consistency, and then intensity. For example;

Back squats

  • 5 sets of 5 reps

  • Start at a moderate weight and build across sets

Conditioning

30:00 - 50:00mins
It’s time to sweat, time to shine, time to burn off all the energy! We generally call this a WOD (Workout of the Day). Regardless of fitness levels we will put you through the paces of the movements involved and provide a scaled variation to suit your ability. See example below;

3 rounds for time (with a time cap)

  • 400m run

  • 21x Kettlebell swings (scale weight options)

  • 12x Pull ups (scaled bands and jumping box options)

Cool down and Stretch

50:00 - 60:00mins
You made it! Time to huddle in, stretch it out, have a few laughs and maybe even get a few cuddles from Bodhi the Border Collie (our gym mascot).

Meet the Team

  • Simon

    HEAD COACH - CFL2

    I have been an affiliate owner since 2013 and recently opened CrossFit Phillip Island in 2023. Also an Osteopath by trade, excited to bring you all the knowledge and experience I can offer.

  • Cass

    COACH - CFL2

    I found CrossFit in 2014 after years of different sports and fitness activities. I love the variety and challenge it brings to everyone no matter what ability or fitness level

  • Kobe

    COACH - CFL1

    I started CrossFit in 2012 after being accepted as as a professional firefighter in Brussels to keep fit and absolutely love it.

  • Beck

    COACH - CFL1

    After studying a Diploma of Fitness in 2016, I found CrossFit. I love CrossFit because it’s for everyone, no matter your level of fitness.

  • Bailey

    COACH - CFL2

    I started my CrossFit journey in 2017 and love how the methodology can be be implemented for people of all different ages and fitness levels

  • Bodhi

    MASCOT/CUDDLE-GIVER

    Born into the gym environment, my favourite thing to do is to run all day and give cuddles during stretch time.

FAQs

Do I have to be fit to do CrossFit?

No, CrossFit can be tailored to suit any fitness level or ability. As a few examples we can use boxes and bands to assist with pull ups, or lower step-ups in place of box jumps, use lighter weights and set shorter distances - the most important part is that you show up and give it a go.

What’s the difference between CrossFit and a standard gym?

All classes are structured and coached by a trainer following CrossFit principles. The programming is balanced and will cover all areas of muscle groups throughout the week. You will have the opportunity to learn several Olympic lifts, handstands and climb ropes. We’re happy to work with you to recover from injuries and can tailor workouts while you rehab.

Can I bring my kids?

Yes, we’re a kid-friendly gym. For their safety, please keep them in the child-safe zone during the sessions.

Do I have to be fit to do CrossFit?

No, CrossFit can be tailored to suit any fitness level or ability. As a few examples we can use boxes and bands to assist with pull ups, or lower step-ups in place of box jumps, use lighter weights and set shorter distances - the most important part is that you show up and give it a go.

I have an injury, can I still train?

Yes, we can tailor/modify programs. As an example, an individual with foot/knee pain we can swap out running for a non-weight-bearing conditioning machine such as Ski-Erg or Bike.

Where are you located?

Our address is 2/158 Thompson avenue, Cowes - our entrance is on Settlement road opposite Bendigo Bank.

How long are sessions?

60 minutes. Our typical session will include a warm up, skill/strength, conditioning and cool down/stretching.

What do I need to bring to sessions?

Comfortable activewear, footwear, drink bottle and sweat towel. There’re plenty of gadgets/accessories we may recommend individually. We also have a wide range of refreshments available to purchase on site.

Do I have to book into classes?

Yes, our classes are capped to ensure an appropriate coach:athlete ratio. Due to the high interest we’re already working through adding on extra classes to accomodate.

Do you allow drop ins?

Yes, we offer wide range of passes 1-day, 3-day and 7-day passes. For more information check out our membership page.

Are there any contracts?

No we don’t believe in them, you can cancel/ suspend at any stage just by chatting with one of our friendly team.

It’s too hot to train…

Never, CrossFit Phillip Island is fully air conditioned.