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Helping you achieve your fitness goals

What each day of the week focuses on, and when every class runs.

Every week

Programming overview

Our weekly programming is designed to build strength, fitness, skill and confidence across a broad range of movements. Every session has a purpose, and together they create a balanced approach to training.

Monday

Lower Body Strength

Lower bodyBarbell

Build a strong foundation with a focus on the lower body. Expect movements such as squats, lunges and deadlifts, followed by a workout designed to challenge your whole body and fitness.

Tuesday

Gymnastics

Skill and controlCrossFit rig

Develop strength, skill, control and body awareness through gymnastics-based movements. Expect to work on handstands, pull-ups, dips and everything in between, with progressions available for every ability level.

Wednesday

Cardio & Conditioning

Full bodyRowers, bikes and ski ergs

A day dedicated to your engine. Running, rowing, burpees, bikes and ski ergs will challenge your cardiovascular fitness and conditioning, helping you build the capacity to work harder for longer.

Thursday

Upper Body Strength

Upper bodyBarbells and dumbbells

Develop upper body strength with movements such as bench press, rows and shoulder press, alongside a workout designed to challenge your strength, fitness and full-body capacity.

Friday

Weightlifting

Snatch, clean & jerkOlympic barbell

Focus on the Snatch and Clean & Jerk, the two Olympic lifts. These sessions develop strength, power, speed, coordination and technique, with plenty of opportunity to refine your lifting and progress over time.

Sat & Sun

Coach's Choice

VariesVaries

No two weekends are necessarily the same. Sign up to find out what your coach has planned. Expect something fun, challenging and different to round out the week.

Wed eve & Sun

Barbell Club

Olympic liftingOlympic barbell

Dedicated classes for the clean and jerk and the snatch. Build strength, technique and confidence with expert coaching in a supportive group.

When to train

Class timetable

Weekly class timetable
TimeMondayMonTuesdayTueWednesdayWedThursdayThuFridayFriSaturdaySatSundaySun
06:00 CrossFitCrossFitCrossFitCrossFitCrossFit
07:00 CrossFitCrossFitCrossFitCrossFitCrossFit
08:00 CrossFit
09:00 CrossFitBarbell ClubRun Club at the same time
09:30 CrossFitCrossFitCrossFitCrossFitCrossFit
10:00 CrossFitCrossFit
11:00 FundamentalsCrossFit KidsAges 4–11 · 11:15–12:00
12:30 CrossFitCrossFitCrossFitCrossFitCrossFit
16:00 CrossFitCrossFitCrossFitCrossFit
17:00 CrossFitCrossFitCrossFitCrossFitCrossFit
18:00 CrossFitCrossFitBarbell ClubCrossFitCrossFit
19:00 CrossFitCrossFitCrossFitCrossFit
Monday8 classes
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
Tuesday8 classes
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
Wednesday8 classes
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • Barbell Club
  • CrossFit
Thursday8 classes
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
Friday6 classes
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
  • CrossFit
Saturday4 classes
  • CrossFit
  • CrossFit
  • CrossFit
  • Fundamentals
Sunday3 classes

Members book classes in the TeamUp or BoxMate app. Get the apps.

Members together at a Fort Ashton celebration

Box Games

Team challenges, prizes and great food

Our Summer and Winter Box Games bring the whole community together for a day of team workouts. They're open to every member, whatever your level: challenge yourself, support your team and be part of it.

Dates and registration go out on BoxMate and Instagram.

CrossFit ethos

"Not for everyone, but it is for anyone"

Not everyone will want to put the work in. For those who do, the results follow.

  1. 01

    Methodology

    Measurable, results-driven fitness. Built on proven principles, not trends or quick fixes.

  2. 02

    Ethos

    CrossFit's values weren't made up in a marketing meeting. From integrity to resilience, they come from how the community trains, competes and grows together.

  3. 03

    Community

    Shared effort, accountability and encouragement. A place to belong, where people push their limits together.

  4. 04

    The role of coaches

    Service over self-promotion. Coaches lead, educate and inspire, so every member trains safely and effectively.

  5. 05

    Hard work and grit

    Effort, consistency and intensity. Members take on their weaknesses and build mental toughness that carries into daily life.

  6. 06

    Protect the identity

    Results, measurement and intensity are the heart of CrossFit. Keeping them intact is what keeps it transformative.

Read more on CrossFit.com