CrossFit
60 minThe daily class: warm-up, a skill or strength piece, then the workout of the day. Every movement scales, so first-timers and games hopefuls run the same session.
Classes
Six sessions a day, every one coached
Turn up ten minutes early, tell the coach what hurts, and get put in the right lane. Nothing on this timetable requires experience.
Weekly schedule
What runs, and when
Mon
05:15–06:15
CrossFit
+ Open Gym
06:30–07:30
CrossFit
+ Open Gym
07:45–08:45
HYROX
+ Open Gym
09:00–10:00
CrossFit
+ Open Gym
10:00–12:00
Open Gym
17:00–18:00
CrossFit
+ Open Gym
18:00–19:00
CrossFit
+ Open Gym
Tue
05:15–06:15
CrossFit
+ Open Gym
06:30–07:30
CrossFit
+ Open Gym
07:45–08:45
CrossFit
+ Open Gym
09:00–10:00
CrossFit
+ Open Gym
10:00–12:00
Open Gym
16:45–17:45
Boxing
17:00–18:00
HYROX
+ Open Gym
18:00–19:00
CrossFit
+ Open Gym
Wed
05:15–06:15
CrossFit
+ Open Gym
06:30–07:30
HYROX
+ Open Gym
07:45–08:45
CrossFit
+ Open Gym
09:00–10:00
CrossFit
+ Open Gym
10:00–12:00
Open Gym
16:00–16:45
CrossFit Kids
16:45–17:45
Powerlifting
+ Open Gym
17:00–18:00
CrossFit
+ Open Gym
18:00–19:00
CrossFit
+ Open Gym
Thu
06:30–07:30
CrossFit
+ Open Gym
07:45–08:45
CrossFit
+ Open Gym
09:00–10:00
CrossFit
+ Open Gym
17:00–18:00
CrossFit
+ Open Gym
18:00–19:00
HYROX
+ Open Gym
Fri
05:15–06:15
CrossFit
+ Open Gym
06:30–07:30
CrossFit
+ Open Gym
07:45–08:45
CrossFit
+ Open Gym
09:00–10:00
HYROX
+ Open Gym
10:00–12:00
Open Gym
17:00–18:00
CrossFit
+ Open Gym
18:00–19:00
CrossFit
+ Open Gym
Sat
09:00–10:00
CrossFit
+ Open Gym
Class types
What each session actually involves
HYROX
60 minRunning and fixed stations, in HYROX race order. Five sessions a week, coached like any other class.
CrossFit Kids
45 minDescription not yet provided. Pending confirmation.
Boxing
60 minDescription not yet provided. Pending confirmation.
Powerlifting
60 minDescription not yet provided. Pending confirmation.
Open Gym
2 hSelf-directed training on the floor, no coached class. Available alongside almost every class on the timetable, or alone from 10:00 to 12:00.
Scaling
What actually changes for a beginner
Same movements, lighter loads
A first-timer thrusters with an empty bar or a light dumbbell while the athlete next to them loads up. Same clock, same workout, same room.
The rep count moves before the weight does
Coaches cut volume first: fewer rounds, shorter reps, so you finish inside the time cap instead of grinding through it alone.
You are told, not asked
A coach makes the scaling call before the clock starts. You are never left guessing whether you are allowed to use less weight.