Our program works exclusively with compound movements and shorter high intensity cardiovascular sessions. We endeavour to bring state-of-the-art coaching techniques to the general public and athlete. Our aim is to develop our athletes from the inside out, from core to extremity, which is how good functional movements recruit muscle, from the core to the extremities. Compound or functional movements are natural multi-joint movements that we use in everyday activities such as squatting and lifting. Functional movements are mechanically sound and therefore safe. They also elicit a high neuroendocrine response, that is, they alter you hormonally and neurologically. Most of the development that occurs as a result of exercise is systemic and a direct result of hormonal and neurological changes. CrossFit workouts predominately involve exercises based on Gymnastics, Weightlifting and throwing, Climbing, Metabolic Conditioning, and Interval Training.