​CrossFit is constantly varied, functional movements performed at high intensity – this is a common definition of CrossFit, but what does this definition mean in our classes?
 
Classes will explore the following points: -
 

• We love to keep it fresh

 

• We avoid routines 

“routine is the enemy”
 

• We focus on what we don’t like (usually our weaknesses) until the point we actually start to enjoy them, (when weaknesses become strengths) and when that happens we re-balance 

“find your weaknesses, make friends with them and then beat them to death”
 

• Perfect form is paramount and should never be sacrificed to achieve a better workout score or to lift heavier – if you allow your ego to compromise your form, you are compromising your health and your future progression, concentrating on mastering technique during all your learning stages will ensure that you ultimately lift heavier, move faster and achieve your best performance

 

• Skills adoption and development is standardised into 3 stages:
  1. Mechanics: learn how to perform the movement correctly
  2. Consistency: be consistent in showing up, be consistent in using good mechanics, do the last workout rep with the same great form as the first workout rep – the same movement must be executed in the same way EVERY SINGLE TIME
  3. Intensity: after mastering the previous 2 stages, and only after that, add intensity to your workout

• We listen to our body and respect what our body is telling us; if you’re tired rest, if you’re broken recover, if you’re injured heal. Rome wasn’t built in a day and you’re not going to become Rich Froning in 1 month. Your body needs time to adapt to new stimulus, you get stronger by recovering after overload training, if you skip recovery you’re just damaging your body and becoming weaker.  Good recovery/rest will yield more benefit than a bad training session.

 

• We leave our ego at the door - no one cares about the weight on your bar or what your score was, but everyone will notice if you cheat, if your form is bad, if you’re “no repping”, or if you’re being rude and not listening to the coach.

 
 

• We believe in the power of community, every one will be available to help and support you but remember: only coaches coach as they are the ones with the qualification and the knowledge to do so.

 
"magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
​Greg Glassman

Your Head Coach
Luis Sa

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Hello Superstars!

Just wanted to give you guys a heads up on some changes with the schedule heading into May. We are trying some new stuff out to better serve you and bring variety to our timetable. Check out the Schedule below


​Coach Pao

Its been a long 5 weeks and by now the last work out has been announced. Is it everything we hoped it would be? Did all the ups and downs of training throughout the whole year produce some better results from the year before? Whatever the result, after this weekend, we get to reset our training calendars and start prepping for next year!

So what’s in store for us after this weekend?

Every year the open shows us what we have worked hard over the year to improve. It also exposes the weaknesses that we may have neglected to train throughout the year. Looking at the results from the box, we are able to see where a lot of us have improved, and also where we need to focus on next. So starting next week we rebuild.
The first step to rebuilding is to rest. Assess how we are feeling and just bring some enjoyment back to your workouts. Next week will be a chance to recover and take a load off. After that the real work begins.
First part is to work on a strength cycle. Going back to the basics of Squat, Push and Pull. 8 weeks (out of the 40 plus weeks) of trying to build a better base of strength, working towards the same time next year when we retackle the challenges of the Open Workouts.

First, we get stronger, so that we can be better at everything else.

Here’s what the structure for the next block of work would look like:

Monday - Squat (Moderate to Heavy) + Lower body Accessory work

Tuesday - Pressing movements (weighted and Gymnastic) + conditioning

Wednesday - Weighted Pull (from the floor and off the floor) + Midline strength

Thursday - Gymnastic skill + long conditioning

Friday - Clean/ Snatch Technique + Squat conditioning

Saturday - Team WOD

Sunday - Oly technique

Hope you guys are in for the ride and get stronger together!

Coach Pao

With Christmas just around the corner, It's time to get your Christmas Shopping in order!
Instead of getting a gift that might not be the best thing for your loved ones, 
Why not get them a healthy alternative?
This Christmas we here at CrossFit Cavaliers are proud to present our Christmas Special for all the classes we provide!
Unlimited CrossFit, FunFit and Fitcamp  classes only $2,300
5 sessions Personal Training Package starting at $3,500
Offers from now on until 31 Dec
Contact us for more info!

She has numerous certifications to her credit, but most importantly, she can take you from lifting heavy and bring out the best in your WODs one moment, and then turn around and show you how to twerk the next.

The best way to know this Brazilian beaut is to come check out her classes and hang out with her at the box!


​

​After eight weeks of hard work, we have once again arrived at the end of the program cycle. While most of us are reaping the benefits of all our hard work put in, it is also time to look forward to the next cycle of your training here at Cavs. 
In the coming weeks, there will be changes to both the CrossFit programming and also the FunFit classes. 
Drumroll, please!

CrossFit

For the next 8 weeks, we will be applying what we call a Block Periodisation program, it will be divided in 8 weeks and will consist of  three parts:

1. Accumulation Phase
    aims to increase density strength and technical proficiency in the lifts
2. Transmutation Phase
    solidifies the technical proficiency gained by athletes while increasing volume and intensity
3. Realisation Phase
    This is where we increase the intensity to maximal levels and test the increased technical proficiency of our athletes.

All in all, the goal of this cycle is increased strength, better conditioning while performing the metcons, higher technical proficiency and sustained mental toughness all throughout the training cycle

​FunFit

The FunFit program will be redesigned as well!
Here is what you need to know:

- A mixture of weight training and indoor boot camp training, aiming to help you shred the extra pound and gain muscle tones! 
- Fitness level adjustable workouts which are suitable for people in all fitness level (Yes! even if you haven't been to a gym in like forever).
- 8 week fitness camp (Abs at Cavs) starting in mid-October that focuses on proving a personal nutritional and training experience. Nothing gets you weight-loss results like a personal dieting and workout plan!
- Programming aims to develop core strength and balance, agility and flexibility while having fun as well!

Finally, to accommodate all the new changes, we are adding five FunFit classes each week to the schedule.
Currently, Funfit classes occur on Monday, Wednesday and Friday at 10 a.m. Starting from 2nd, of October, We are adding 5 p.m. classes on those days and 9 a.m. classes on Tuesday and Thursdays. Check out our newly revised schedule below.