For anyone who has no idea of what Cross-fit is.. check out this u-tube video!
Costs: First class is free, and after that it depends on if you are a member of the gym or not. For each class, $7.50 for members, $20 for non-members, or for a 10 session pass it is $150. There are also fortnightly and monthly unlimited passes for $75 and $170 respectively. Remember to contact them directly for updated costs, discounts for emergency services personnel, or any specials that might be running!
When: Classes run for an hour which include a walkthrough of the WOD and what progressions are available so you can work at your own level. There are morning classes, Monday to Friday at 6am, and evenings at 5.45pm. Also a Saturday class runs at 9.30am.
Contact: I contacted them through their face-book page and they were prompt at returning my message. You can also contact the Rockhampton Fitness Centre (aka Norm’s Gym) directly by phone.
I went along on a Friday night to be blessed with only one other person in the class. Friday night generally has a low attendance due to it being.. well, Friday night! I would recommend going along on a Friday for your first class if you want a more personal introduction!
I was also assured that there is generally a good representation of women in the class. The skill level is generally at a beginner to intermediate level as the program has only started recently in the area, so if you want to start, now is a great time to do it!
On a personal note, I am very impressed with my first workout. It was a 20min AMRAP of what looked like a fairly easy workout, once my progression modifications were made anyway!).
Warm-up: 3x (200m + 10 long jumps) then stretching
- 2 Muscle-ups (1 = 3 jumping chins, 3 tri-cep dips)
- 4 Headstand Push-ups (1 = 1 Pike Push-up with Feet Elevated)
- 8 Kettlebell swings (12kg)
I managed 7 and a bit rounds.. my goal was 10 so I will be repeating this again to beat myself!
And therein lies the attraction of Cross-fit. You not only get to challenge yourself every single workout, but you also get to really see your progress by recording your personal bests for any workout that you do!
Even though I am not a member I am seriously considering buying that 10 session pass so I can do a couple of more classes and see how that fits in with my training. I really enjoyed the session itself, I enjoyed the feeling of motivation that comes from trying to beat the clock and the encouragement from the instructor and other participants.