CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specialising. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

Or, in normal language– CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  Each day the workout will test a different part of your functional strength or conditioning, not specialising in one particular thing, but rather build a body that’s capable of practically anything and everything.

CrossFit is extremely different from a commercial gym…and not just because you won’t find any ellipticals, weight machines, or Zumba classes.


We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

Rather than having one workout for older women and another for hardcore athletes – there’s ONE workout each day that is completely scalable based on your skill.  For example, if the workout calls for squats with 80 kilo’s but you can only do squats with the bar (20 kilo’s ), then that’s where you’ll start. If you’re injured and can’t do squats at all, a similar movement will be substituted, and if the number of reps is too many for your current ability, that will be reduced. As you get stronger and more experienced, you’ll work your way towards eventually doing the workouts as prescribed.

Beginners to weight training – If you have NEVER weight trained before (or trained only on machines), CrossFit is a great place for you to start (provided you have a great coach, which I’ll cover shortly). You’ll learn how to do all of the important lifts in a super supportive and nonjudgmental environment. You might even find that… GASP…you love strength training!

People looking for support and community – This is the appeal to CrossFit for me: every CrossFit gym has a tight-knit community feel to it. You’re not just a membership payment to them; you’re a person that needs support. When Nerd Fitness gyms start popping up (don’t think it won’t happen!), I’ll be drawing a lot of inspiration from CrossFit as to how members are so supportive and inclusive of each other.

Fitness fanatics – You know those people that love to work out every day and feel like something is missing if they don’t? The way CrossFit is structured, you are working out with regular consistency. The general protocol is three days on, one day off, but many CrossFitters end up at the gym more frequently. It’s addictive.

Masochists – I mean that in the nicest way possible. CrossFit often rewards people for finishing workouts in the least amount of time possible. This means that you’ll often be in situations where you are using 100% of your effort to finish a workout, exhausting yourself, and forcing yourself to push through the struggle.

Former athletes – CrossFit has built-in teamwork, camaraderie, and competition. Almost all workouts have a time component to them, where you either have to finish a certain number of repetitions or complete exercises in a certain amount of time, or the time is fixed, and you need to see how many repetitions you can do of an exercise. You get to compete with people in your class and go online to see how you did against the world’s elite CrossFit athletes. There is even an international competition for those that become truly dedicated.

Specialists – CrossFit prides itself on not specialising, which means that anybody who is looking to specialise (like a powerlifter) will not get the best results following the standard CrossFit workout schedule. If you want to be good at a specific activity, that’s where your focus should be.

Sport-specific athletes – Like the specialists, if you are an athlete training for a sport, you’d be better off finding a coach that is trained in getting great performances out of athletes in your specific sport. Every sport has special movements that require certain types of power in specific muscles. CrossFit prepares you for everything, but won’t improve your specific sport skills unless you are training for those specific sport skills! Many athletes choose to combine CrossFit with sport-specific workouts (see things like CrossFit Football) in their off-season for conditioning, but that’s up to each sport’s coach.

Solo trainers – Some people, myself included love to work out alone. CrossFit is group training, which means you won’t have that opportunity to get your stuff done on your own.

In CrossFit, approximately 65-80% of the members come in daily. CrossFit classes are generally smaller than other gyms, with around 12 people in each as opposed to up to a hundred in ordinary gyms (depending on size).

Some of the many reasons to choose CrossFit Nidus include:

  • Small classes of about twelve people
  • Beginners classes consist of only six people
  • Individual, one-to-one care
  • Professional coaches
  • Wide range of training possibilities
  • Tuition ensures that workouts are clearly explained
  • Expect fast results
  • A unique atmosphere
  • An enthusiastic, supportive community

This is how the classes are usually structured:

Introduction Class – For people who have never tried CrossFit before. Usually, there’s a quick overview, and then a basic bodyweight movement workout, and then they talk to you about joining. These are usually free.

On Ramp/Elements – If you’re interested in joining the regular CrossFit workout, you’ll most likely be required to go through the On Ramp/Elements course. The purpose of these is to teach you the nine foundational movements of CrossFit and all about proper form. No matter how experienced you are, these are valuable and worth the time and money. Even if you think you have perfect form on your squats, deadlifts and overhead presses, it’s amazing what can be fixed when you have a trained set of eyes watching you do them.

Regular classes - This is what you’re probably used to seeing or hearing about. A regular CrossFit class takes anywhere from 45 minutes to an hour. Everybody starts at the same time, there are instructors walking around helping out and keeping track, and everybody is supporting each other.

Most CrossFit gyms will split their classes into three or four sections:

1   Dynamic warm-up – Not jogging on a treadmill for 5 minutes, but jumps, jumping jacks, jump rope, squats, push-ups, lunges, pull-ups.  Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.

2   Skill/Strength work – If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts). If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats or muscle ups.

3   WOD – the workout of the day. This is where you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.

4   Cool down and stretching – Either as a group, or you’re allowed to stretch out on your own.

CrossFit Nidus is not like a normal gym where there are hundreds of members who come in, use the cross-trainer for 20 minutes and go home – there is a coach teaching the class.

Is it just classes? If I want to workout in addition to my CrossFit classes, would I need a separate gym membership?

At most CrossFit gyms, yes – it’s just group classes. Some CrossFit gyms have open gym hours – but not many are open for use 6am-9pm like your local commercial gym. At CrossFit Nidus, we have a range of classes and open gym sessions, the timings of which you can see on our schedule.

What is a kipping pull-up? Isn’t that cheating?

A kipping pull-up is a form of pull-up where you swing your body and use the momentum and a hip drive to get your body to the bar. It’s not cheating because it’s not meant to be the same exercise as a dead-hang pull-up. Some workouts call for a dead-hang pull-up – and in those, you would not be allowed to kip.

Will CrossFit make me lose weight?

Yes. If you work hard and change your diet.

Your diet will be 80% of success or failure, but combine a healthy diet with CrossFit, and I’d bet anything you start to look better, get stronger, and feel better within 30 days.

What’s with the girls’ names for workouts? Why do people say things like ‘We’re doing Mary at CrossFit today!’?

CrossFit has what are called “benchmark workouts” with female names (they also have “Hero WODs” named for fallen military/police/fire personnel). CrossFit’s reasoning is this: “…anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.”  (CF Journal – Issue 13, September 2003)

There are three ways to get started.


Come in and watch a WOD in action. Take a look at the Box, meet the team and have any questions or queries answered!

Induction Course:

If you have tried CrossFit, or know it is for you, then jump start into the On Ramp course. Everyone new to CrossFit must learn all the CrossFit fundamentals during our On Ramp classes before becoming a member. These run alongside regular classes but are tailored to meet the needs of the members learning new movements.

Book into an On Ramp session here.

New to exercise? Come in for an introductory session

We are offering you the opportunity to come in and meet the Team on a one-to-one basis, take you through a movement assessment to discuss your options for starting CrossFit and the best possible route for you to join the sessions.

We will also take you through your first CrossFit WOD, teach you a little bit about how CrossFit works and discuss how we can help you. We can also see where your current level of fitness is at, and adapt the sessions to match any injuries or restrictions you may have.

Please sign up for an introductory session here.


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