The INTRO First

The only way to begin your training at CrossFit Wollongong is with an INTRO session. This session is by appointment only - call us to schedule on (02) 4229 6462. You can come with a friend for moral support if you like. The INTRO session is a one-on-one training session during which you'll get a chance to learn a lot more about our program and actually experience a CrossFit workout for yourself.

The cost is $20. The purpose of the INTRO is to help us serve you better by getting to know your goals and expectations, fitness level, and experience.

Following your INTRO you will need to undertake your Foundation Training. You must undertake Foundation Training before you can jump into a class - for everyone's benefit. Over three sessions you will learn the 9 Foundation movement skills which form the basis for your training thereafter.

Foundation Private Tuition (FPT)

- 3 sessions of approximately 1 - 1.25 hours

Your coach will take you through your Foundation Training, modifying workouts specifically for your current fitness level as appropriate. Progress will be at your pace.

Following your FPT initial sessions you may choose to continue with private training or progress into our CrossFit Classes.

CrossFit Classes

These are the most popular way to workout. Most scheduled classes are open for all levels. See the schedule for details.

Speciality Classes

We offer Pilates Matwork, Gym Skills and Olympic Lifting Classes. See the schedule for details.

CrossFit Personal Training

For more personalised training you may opt for one-on-one or small group training - CrossFit PT.

You can start your CrossFit journey today.


Read How To Start.
Then you can go back to the CrossFit Wollongong home page and write down the WOD (Workout of the Day).

You will most probably need to modify this workout a little or a lot, depending on your current fitness level and what equipment you have availiable.

You will find the answers to most of your questions concerning exercises, modifications and substitutions in the FAQ section of the CrossFit.com home page.

A bit of background reading will get you familiar with CrossFit terminology, exercises and training protocol before your first session.

The best source for this information is the CrossFit Journal.

Searching chronologically, you will find classic articles that are free to download in the earliest editions of the Journal.

The CrossFit method is explained by its founder, Greg Glasman in this article from April 2002 - "Foundations".

His rationale behind the first named workouts is explained here in "Benchmark Workouts".

There are many more great FREE articles. How great is that?

You will need to complete a Pre-Exercise Questionnaire prior to starting your first session.
Health_History_Questionnaire.pdf

Fee Schedule
effective 01 June 2011

Introductory Session
$20

Casual class
$17 cash per class

10 Class Pass*
$160 per month
*payable in full before or on the first class

Monthly Options for CrossFit Classes

1 class per week - $64 per month ($16 per class).

2 classes per week week $120 per month ($15 per class)

Unlimited classes per week $85 per fortnight

Unlimited classes per week $160 per month (av $7.50 per class)

Notes: Classes are for adult CrossFit Classes or Pilates Classes. Click here for CrossFit Kids

3 session Foundation Private Tuition
3 x 1 hour sessions
$195

Speciality Classes
$17 per class
$64 per month ($16 per class)

Private coaching
Instructor rates vary.
Talk with the instructor for individual rates.

10% discount to:
Military
Police
Fire Brigade
Ambulance
Surf Life Saving
Full time students

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Payment Methods

We accept payment via Direct Debit, Direct Deposit or cash in full.

Direct Debit
For monthly members we prefer direct debit. Direct debits can be setup by filling out the appropriate form when you are next at training.
You will need your BSB and account number.

There is no contract term associated the Direct Debit payment method. It can be cancelled at any time.
Direct Debit can be placed on hold if you are away for an extended period (eg work or holidays).

Direct Deposit
If you prefer to use Direct Deposit (electronic funds transfer) please discuss first.
For approved EFT customers, our bank details are below. Please use your surname as the reference for the transaction.

Acount Name : CrossFit Wollongong Pty Ltd
Bank : St George
BSB 112 879
Account: 4297 18031

We offer the 10 class pass and 'drop in' rate because we know things get busy...

And we program for 7 days per week to give you the flexibility to train when you can.

However, if you are serious about CrossFit, the 'prescription' is to train for 3 days, take one day off, or train 5 days on, 2 days off.

You will get the BEST results when you train this way.

Commit to the program and see what happens.

CrossFit Personal Training sessions offer the best one-on-one personal training in Wollongong. Fast-track your success with a tailored program, designed to suit your goals and lifestyle. If you can't make it to classes, prefer one-on-one training, or if you have a specific training goal in mind, CrossFit PT is the way to go.

The best functional training for all ages in the Illawarra is found here. Deanne holds a Diploma of Pilates, in addition to her PT and CrossFit qualifications. Choose from one-on-one Personal Training sessions, Studio (equipment) Pilates sessions, or a range of classes including CrossFit Classes, Pilates matwork classes, CrossFit Kids (4-18 y/o) or mums and bubs.

If you have a small group of friends, you can book a regular exclusive session all to yourselves!