New to CrossFit? Here’s Everything You Need to Know
What is CrossFit
Class Types
CrossFit is a defined training methodology built on:
Constantly varied, functional movements, performed at high intensity.
At CrossFit Bass Coast, that methodology is applied with intent.
We focus on movements that matter—squatting, hinging, pushing, pulling, carrying—combined in structured, varied ways to develop strength, capacity, and long-term health.
CrossFit works because it is scalable.
Every movement, load, and intensity is adjusted to the individual.
That means beginners and experienced athletes can train in the same class—at the level that is appropriate to them.
You don’t need to be fit to start.
You need to be willing to be coached.
When applied correctly, CrossFit develops:
Strength
Aerobic capacity
Stamina
Power
Coordination
And overall work capacity across broad time and modal domains
But more importantly—it gives you direction.
Most people don’t struggle with effort.
They struggle with knowing what to do, and whether it’s working.
That’s where coaching matters.
Every session at CrossFit Bass Coast is coached.
Movements are taught, standards are held, and training is applied with purpose—so progress is consistent over time.
If you’ve heard of CrossFit but aren’t sure where to start,
come in and speak to us.
CrossFit
The needs of our members differ by degree, not kind.
Across Adults, Kids and Teens, the foundations remain the same: developing strength, skill, capacity and confidence across a broad range of physical demands.
What changes is how we coach it.
Each class provides the appropriate level of challenge, progression and support for the people in the room—without changing the intent of what we’re trying to develop.
CrossFit Kids
CrossFit Kids is about building capable, confident movers from an early age.
Through age-appropriate movement, games and challenges, we develop fundamental movement patterns alongside skills such as coordination, balance, agility, strength and endurance—all within an environment where kids can learn, play and enjoy being active.
The goal isn’t early specialisation. It’s to build a broad physical foundation, a positive relationship with fitness and the confidence to take on whatever sport, activity or challenge comes next.
Suitable for ages 4–12
30-minute coach-led sessions
CrossFit Kids certified trainers
$18 per session
Please arrive 5 minutes early
““IT’S EASIER TO BUILD STRONGER CHILDREN THAN TO REPAIR BROKEN MEN & WOMEN..” ”
What a CrossFit Class Looks Like
Movements are taught, standards are upheld, and adjustments are made in real time to ensure the training is appropriate to the individual.
You won’t be left guessing what to do.
And you won’t be training without direction.
Every class at CrossFit Bass Coast is structured, coached, and run with intent.
A typical session includes:
1. Warm UpPurposeful movement preparation focused on joint stability, activation, and the specific demands of the day’s training.
2. Strength or SkillTime dedicated to developing movement quality, strength, or technical capacity.
3. Workout (Metcon)A structured training piece designed to challenge intensity relative to the individual—building fitness across multiple domains.
4. Cool DownTime to recover, reset, and reinforce longevity.
Ongoing training
As you continue, your training evolves.
Loads increase where appropriate. Movement quality improves. Capacity builds over time.
You won’t need to guess what to do next — your training is already taken care of.
If you’re ready to start, we’ll guide you through it.