Cross Fit Aphesis

Cross Fit Aphesis

3-2-1-Go! Introduction Package

The infamous words before the ice of anticipation breaks and one’s mental and physical self are put to the test. If you arn’t familiar with 3 -2 -1 Go ! as yet, you will be. CrossFit’s universal code for initiating a WOD is something that CrossFitters around the globe either hate, fear, anticipate and even love.

Emotions begin to well up and brief anxiety sets sin. A brief numerical countdown and then Go! Cindy, Fran, no Daniel or Murph…Ask any Crossfitter how they feel when they here the words “3 – 2 – 1 Go” and you will get an intersting response.

Here at CrossFit Aphesis we want to give everyone the opportunity to experience being a CrossFitter. To feel the raw emotion during the last few seconds of a workout, to encourage and push your brother or sister across the finish line, to see the face of someone who has just performed a PB. To understand and apply, the benefits of Functional Human Movement.

Due to the large amount of new skill and movement patterns required in our group classes, we have developed the compulsory 3 – 2 – 1 Go! Introduction Package for new CrossFitters. This package includes a succession of Four (4) private Personal Training Sessions aimed at exposing the indivdual to CrossFit Principles and Protocols. Sessions 3 & 2 will aim at the nine (9) major CrossFit movements and their various executions, Session 1 will develop the person’s understanding of partitioning, recovery and methods of completing the set WOD. “GO” will allow the individual to test their new found skills in a private or class WOD environment.

A free CrossFit Aphesis T-Shirt will also be available upon completion.

3 – 2 – 1 Go! Basic Movements

Squatting: Air, Front, Back, Overhead

Pressing: Overhead, Push, Jerk, Thruster

Pulling: Deadlift, Sumo-Deadlift (SDL), Sumo-Deadlift High Pull (SDLHP), Pull Up, Chin Up

Ballistic: M.Ball Clean & Jerk, Box Jump, Single unders, Kettlebell Swing

Monostructural: Sprint / Row Technique

3 – 2 – 1 Go! Fees

$250 4 x 1 Hour PT Sessions + Free CrossFit Aphesis T – Shirt


CLO Health & Fitness

Functional Human Movement Project

As the Health & Fitness division of CLO, CrossFit Aphesis will be holdingTwo (2) weekly group sessions for the community free of charge. A free 3 – 2 – 1 Go! Group Introduction Package will be available upon the commencement of the new Health & Fitness Ministry.

Session Times:

Fridays 2000 – 2100

Sundays 1200 – 1330

Sessions will be run just as any other group session however; there will be inherently more participants so we encourage you to come on time and to be prepared:

Being prepared means bringing:

· CrossFit Aphesis Waiver Form (1), Pre-Exercise Screen (2) filled in full (compulsory)

· Water Bottle

· Small Bath Sized Towel (not a face towel)

· Fully Enclosed Footwear

· Comfortable workout gear

Session Structures

· Warm-up begins at either 1605 or 1205 (we will start on time)

· Session Skill or Movement Pattern will be demonstrated and taught

· Run through of skill and participant engagement

· Workout of the Day (WOD). Will emphasise new skill

· Recovery, cool down and Stretch

There is no class size limit for these sessions however; we do encourage you to give some form of notice to our instructors before the date. Either via email, sms or telephone. In doing so, we can adequately cater for everybody’s needs and to keep ourselves under strict OH&S; guidelines.

The necessary forms can be found under “Forms” on the main menu.

Youth Program

Calvary Life Outreach Youth has derived into yet another program. Friday Night WOD! Every Friday night we will be meeting at CFA HQ and completing a work out of the day. All are welcome and need only to bring water and a towel. Shoes are optional but recommended especially when we go for a run. If you have any questions regarding this program please email michael on:

8:30 PM every Friday Night!

This part of the page is still under construction………… : )

PS We are also now in the progress of constructing a cooking program for the Youth!!!!!