Essentially CrossFit is a strength and conditioning program incorporating high-intensity workouts that utilise a broad range of exercises. CrossFit makes use of constantly varied functional movements like pushing, pulling, squatting, lifting, running, and gymnastics, all of which are executed at high intensity.You’ll be pushing yourself hard, probably harder than you ever have before but you’ll also be seeing results quicker! Your fitness level will increase substantially and you’ll be able to do even more, thereby reaching your training potential and even exceeding it.
"Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
- Coach Greg Glassman, Courtesy of CrossFit Inc.


If you know any CrossFitters, chances are that you may have heard them mentioning some seemingly foreign words like chipper, thrusters, and kipping. These form part and parcel of the CrossFit Workout of the Day, or WOD.The great thing about a WOD is that - as the name suggests - they change every day. In addition, because they incorporate so many components of other types of exercises, members will be able to train for a variety of sports or competitions. The fact that the WOD varies from day to day means that you won’t get bored as you may do by just running on the treadmill or lifting weights. This could, in fact, encourage you to enjoy your workouts more as you’ll literally be doing something different every day. In addition, the WODs last for an hour or less and can be undertaken in a group or one-on-one setting with our CrossFit Gym.

These WODs will work on your:
1. Cardio-respiratory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy

Make no mistake, the training is can be intense. However, it’s also scalable. This means that whether you’re a beginner or a seasoned CrossFitter, you’ll be able to enjoy our WODs while benefiting from them. It’s important to take our Fundamentals classes to acclimatise you to CrossFit, but the sky is the limit thereafter.

The same can be said if you’re suffering from an injury. Talk to us and allow us to change the workout so that you can still benefit while not taking any undue strain. We want our members to be safe, of course, but we also want them to work hard and see results.


CrossFit gym differs somewhat from its traditional counterpart. Known as a “box”, it is much more open plan as members will need to move around comfortably in the space.As you’re working towards your goals, you need to keep track of your progress, which you can do through our online app.

CrossFit Gyms or Boxes display the WOD on a whiteboard in the gym as well as a clock to time the WODs. Not only does this let you know how you’re getting on, but it also fosters a sense of healthy competition between you and your fellow members. All of our members results will be placed on the daily results board for everyone to see.

Here at TandEm CrossFit, we pride ourselves on being clean, hygienic, and welcoming to both new and existing members alike. We want to grow our community and we know that we have to pull our weight as professional coaches to do this. We’ll push you, but we’ll also take your abilities into consideration.
While not necessary, complementing your CrossFit regime with a healthy eating plan, such as the Paleo or Zone Diet, could help you see better results even sooner. However, even without it, you’ll be able to fast-track your fitness with our WODs.

If you’d like to find out for yourself what CrossFit is like, join the TandEm CrossFit Gym today! You can also have a look at our testimonials and first-hand accounts of some of our members.
Contact us via phone or email or complete our online enquiry form and one of our fantastic team members will get back to you. CrossFit is an inclusive way of training as evidenced by the many different exercise disciplines that we draw on.
We want to promote this inclusivity to everyone, which is why CrossFit can be done by anyone at any age.
As long as your coach is fully aware of your health goals and abilities, we can help you reach them.
Physical fitness
has always been a key component of a healthy lifestyle.
Eating balanced meals and making sure that you exercise regularly will go a long way to improving both your mental and physical well-being.
If you’ve been wanting to find out what CrossFit is all about.. you’ve come to the right place.

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