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What is CrossFit?

CrossFit is a lifestyle characterised by safe, effective exercise and sound nutrition. CrossFit can help you accomplish any goal; from improved health, to weight loss and better performance. Our programming is for everyone – from those who are just starting out, to those who have trained for years! CrossFit programming covers every component of your fitness – cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. We learn functional movements and instil good mechanics, before performing them at a high intensity.

We keep it constantly varied and no two days are the same.

CrossFit Adira Performance Snetterton

Can anyone do CrossFIt?

Yes! Anyone can do CrossFit and it couldn’t be easier to get started. No matter what your current fitness level, sports background, goal, shape or size, everyone is welcome. We offer beginners a foundation course so you can learn the fundamentals, understand basic movement patterns and get a feel of a class before you jump in. For those of you who have already done CrossFit, we’ll see you at the whiteboard!

Do I need to be in shape to start CrossFit?

No, this is where you get in shape! Many people have a misconception that CrossFit classes are full of super-fit athletes, walking on their hands and doing muscle ups – this is not the case. Whilst we are proud to have a few members at this level, the vast majority are at different stages of their fitness journey and there will always be someone else at the same stage as you.

Adira Performance CrossFit
Adira Performance CrossFit

What does a session look like?

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Session

Sample Session

5 Minutes – Workout Briefing
Every session being with a briefing. Here the coach will talk you through each part of the session and explain what the aim is for the day.

10 Minutes – Warm Up / Mobility / Movement Prep

20 Minutes – Strength / Skill
This varies each day, however each training block we do will have more emphasis on a particular movement to really push our strength in that area. This section tends be slower pace with a big focus on technique, usually followed by some accessory work, building muscle to aid the main lift.

A) Back Squat
2 x 6 @ 70% of 1RM
2 x 4 @ 75% of 1RM
2 x 2 @ 80% of 1RM

B) 3 Rounds:
10 Alternating Dual DB Step ups
10 Barbell Good Mornings
-Rest 90s between rounds-

25 Minutes – Conditioning
Before the conditioning begins the coach will go over the workout again, demonstrate each movement, show all the scaling options and talk you through the session flow. As you get set up the coach will come round and give you some pointers to focus on for the workout.

C) AMRAP 15 – RX Version
18/15 Calorie Row (M/F)
12 Box Jumps
9 Power Cleans @ 60/45kg (M/F)

AMRAP 15 – Example Scaled version
18/15 Calorie Row (M/F)
12 Alternating step ups
9 Wallball cleans @ 9/6kg (M/F)