CROSSFIT |
In our CrossFit class, you will engage in a diverse and intense workout routine designed to build overall fitness through a mix of weightlifting, gymnastics, and cardio. Each class follows a structured format that typically includes a warm-up, a skill or strength segment, and a high-intensity Workout of the Day (WOD). The warm-up prepares your body for the demands of the workout with dynamic exercises and mobility drills. During the skill or strength segment, you will focus on specific techniques or lifts, such as Olympic weightlifting or bodyweight exercises, to improve your form and increase your strength. Class duration is 60 min.
FUNFIT
FunFit is CrossFit Cavaliers' signature program focused on Functional Fitness and HIIT - all while having fun! This dynamic class is popular among a vibrant community of like-minded individuals, especially busy moms and dads. It offers a welcoming, supportive atmosphere that understands the challenges of balancing family life with personal health and fitness goals. FunFit’s sessions feature high-intensity workouts designed to push your limits and deliver impressive gains in fitness and overall well-being. Expect a mix of exercises like running, rowing, jumping, and more. While the class incorporates some weightlifting movements, it does not include the full range of Olympic lifts found in traditional CrossFit classes. This makes it a perfect option for those looking for a challenging, well-rounded workout in a positive, community-driven environment. Class duration is 60 min.
OLYMPIC WEIGHTLIFTING
An Olympic weightlifting class centers on learning and refining two primary lifts: the snatch and the clean and jerk. These lifts require explosive strength, technique, and precision. Participants receive expert coaching to master these movements, focusing on proper form, timing, and coordination. Classes typically include warm-ups, skill drills, and progressive training to improve power, speed, and flexibility specific to weightlifting. Whether beginners or seasoned lifters, participants benefit from structured instruction tailored to enhance their lifting proficiency and overall strength development. Class duration is 60 minutes on weekdays and 90 minutes on Sundays.
CAVS OLY ENGINE
In this class you will sharpen Olympic Weightlifting technique, build strength, and finish with conditioning that ties it all together. Each session starts with focused technique work to refine bar path, speed, and positioning, then moves into percentage-based strength training before a short metcon to complement the lifts of the day. You leave feeling both powerful and conditioned. Class duration is 60 min.
CAVS STRENGTH LAB
Your home base for building strength. 6-week cycles designed to help you grow stronger across the seven pillars: Squat, Hinge, Lunge, Push, Pull, Core & Carry. Three sessions a week with clear progression that balances technique, intensity, and recovery. New to lifting or been at it for years - each cycle meets you where you are. Class duration is 60 min.
MOBILITY
A mobility class focuses on improving flexibility and joint range of motion through dynamic stretching and targeted exercises. Led by coaches, these sessions help our members address mobility limitations, such as tight hips or shoulders, to enhance movement quality and support better performance in workouts and daily activities. It's a relaxed yet purposeful environment suitable for all fitness levels, emphasising functional flexibility and injury prevention. The class duration is 30 min.
GYMNASTICS
The CrossFit gymnastics class focuses on developing strength, agility, and proficiency in gymnastic movements like handstands, muscle-ups, pull-ups, toes to bar, ring work and etc. Led by experienced coaches, it offers skill progressions, technique refinement, and a supportive atmosphere for athletes of all levels to improve core stability, body awareness, and functional strength within the context of CrossFit training principles. Class duration is 60 min.
M-POWER (WOMEN ONLY)
A 60-minute class built for women navigating perimenopause, menopause, and beyond. Designed by a coach who's lived it, M-POWER blends strength, mobility, and smart programming to help you train with your body — not against it. Rebuild strength, protect your bones, boost energy, and feel like yourself again.. No slowing down. Just training that finally makes sense for the stage you are in.
HYROX
CrossFit Cavaliers is one of the first official Hyrox affiliate gyms. Our classes feature a mix of running, functional exercises, and strength training designed to prepare you for the Hyrox race. Led by expert coaches, our special Hyrox program will help you build endurance, power, and technique to ensure you are race-ready. Plus, our gym is fully equipped with all the gear you will need for every Hyrox station, from sleds and kettlebells to rowers and wall balls. Class duration is 60 min.
CAVS KIDS AND TEENS
CAVS Kids (ages 5 - 8 years old) is a fun, high-energy program designed to improve motor control, coordination, and confidence through age-appropriate workouts. Kids will run, jump, and learn functional movements in a safe, supportive environment. They will also be introduced to basic barbell movements, helping them develop proper form and technique. It Is the perfect way to keep kids active, healthy, and having fun! Class duration is 45 min.
CAVS Teens (ages 13 - 16 years old) - strong bodies, confident minds, lasting habits. This twice-weekly program gives teens the tools they need to thrive in sports, school, and everyday life. Through structured strength training, athletic conditioning, and skill development, they will build a foundation that supports both physical performance and personal growth. Class duration is 45 min.
CAVS Teens (ages 13 - 16 years old) - strong bodies, confident minds, lasting habits. This twice-weekly program gives teens the tools they need to thrive in sports, school, and everyday life. Through structured strength training, athletic conditioning, and skill development, they will build a foundation that supports both physical performance and personal growth. Class duration is 45 min.
PERSONAL TRAINING
Our Personal Training program is the most comprehensive and successful in Hong Kong. We pride ourselves in helping our clients get positive results by utilising our scientifically based research, experienced programming and our ability to motivate you to succeed. Working with any of our coaches 1:1 will ensure that you receive elite level assessment, planning, nutritional advice, lifestyle, strength and conditioning coaching. Our attention to detail and individualised programming is what sets us apart from the pack. What motivates us is seeing you achieve your goal of fitness and health. Class duration is 60 min.
