CrossFit
CrossFit is an evidence based fitness program with the aim of forging a broad, general and inclusive fitness. We believe CrossFit offers the world's most useful definition of fitness; increased work capacity across broad time and modal domains.
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Constantly Varied
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Functional Movement
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High Intensity
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FOUNDATIONS Program
Everyone who is new to Brawn starts off by attending our elements program. This is a series of 3 x 1-1 sessions with one of our coaches (1 on 2 is also available) These sessions will ensure you are competent with the fundamental movements of the CrossFit method and lay the foundation for you to get the most out of our classes. Its also a time for us to get to know your goals and movement patterns so we can set you up for long term success!
We will take you through the following
We will take you through the following
- movement assessment and goal setting
- progressions of body weight movement patterns
- basic gymnastic skills
- you will be guided through the primary lifts
- introduce you to olympic lifting at an entry level
- you'll get familiar with using barbells, kettlebells, med-balls plus other tools we utilise
- experience workouts programmed with a metabolic conditioning approach.
The magic is in the programming. Crossfit is based on functional movements.
Not only are they applicable to real life, they are also ideal for maximizing the amount of work done in the shortest amount of time leading to intensity. Intensity is essential for results and is measurable as work/time. The more work you do in less time, the more intense the effort. So most of our conditioning work or METCON's as we call it, is constantly varied, functional movement and performed at high intensity. These workouts have the dual benefit of improving both strength and aerobic capacity. In fact, while the workouts are absolutely nothing like standard aerobic training they can confer aerobic benefits that rival those of the best traditional programs. By employing a constantly varied approach to training, these functional movements at maximum intensity (relative to the physical and psychological tolerances of the participant), lead to a dramatic gain and broadened range in fitness.
You're only as fit as your weakest link.
CrossFit aims to systematically and equally enhance all 10 of the general domains of fitness.
If your goal is optimum physical competence then all of these elements must be considered.
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility- the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
Not only are they applicable to real life, they are also ideal for maximizing the amount of work done in the shortest amount of time leading to intensity. Intensity is essential for results and is measurable as work/time. The more work you do in less time, the more intense the effort. So most of our conditioning work or METCON's as we call it, is constantly varied, functional movement and performed at high intensity. These workouts have the dual benefit of improving both strength and aerobic capacity. In fact, while the workouts are absolutely nothing like standard aerobic training they can confer aerobic benefits that rival those of the best traditional programs. By employing a constantly varied approach to training, these functional movements at maximum intensity (relative to the physical and psychological tolerances of the participant), lead to a dramatic gain and broadened range in fitness.
You're only as fit as your weakest link.
CrossFit aims to systematically and equally enhance all 10 of the general domains of fitness.
If your goal is optimum physical competence then all of these elements must be considered.
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility- the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
BRAWN SWEAT
SWEAT Is a 45 minute calorie-burning cardio and core intensive workout that doesn't require prior Crossfit experience and is suitable to all fitness levels.
Sweat sessions will utilise bodyweight movements, cardio machines, kettlebells, and more to increase your heart rate, burn fat, promote lean muscle growth, and develop overall conditioning.
SWEAT Is a 45 minute calorie-burning cardio and core intensive workout that doesn't require prior Crossfit experience and is suitable to all fitness levels.
Sweat sessions will utilise bodyweight movements, cardio machines, kettlebells, and more to increase your heart rate, burn fat, promote lean muscle growth, and develop overall conditioning.
