CrossFit is a strength and conditioning program designed to develop physical competence in each of ten fitness domains:
Cardio/Respiratory Endurance, Muscular Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy

The Sovereign City CrossFit program incorporates many movements, which can be broken down into four categories:
•Cardio Based Stamina – e.g., running, rowing, biking, skipping
•Gymnastics – e.g., push-ups, pull-ups, dips, handstands, box jumps
•Weights – e.g., Olympic weightlifting, powerlifting, dumbbells, kettlebells
•Midline Stability/Core – e.g., sit-ups, toes to bar, hollow rocks, planks

By performing a wide variety of movements in a variety of intensities, CrossFit athletes develop a broad “functional fitness” that translates to increased performance in a wide variety of tasks, from elite sports to simply being able to lift heavy objects safely around the house.



Using many of the same principles as above our CrossFit Lite programs differs in the way that we scale back the heavier weights and ramp up the metabolic conditioning. CrossFit Lite can sometimes be a great way to get started on your CrossFit journey or it can be used be used as a way to mix up your CrossFit Training.

CrossFit Lite is aimed towards anyone who may be a little intimidated by the idea of CrossFit, a way of learning the principles of CrossFit at a slower pace, want to work more on their cardiovascular system or their bodyweight movements and even someone who has been away from the gym for some time.

CrossFit Lite is NOT a Bootcamp, it still holds true to the principles of CrossFit but with more movements, implements and an emphasis on FUN thrown in.



If CrossFit Lite gets rid of the heavier weights and Barbells our Barbell Club brings it all back in and more. Barbell Club is targeted towards those who love lifting and weights and PB’s and PR’s! Whilst one of our main focusses is the Olympic Lifting side of Lifting, we do throw in aspects of Bodybuilding, Powerlifting and even Strongman.

Our focus is technique first with all of the new lifts we are learning and then adding weight after we are comfortable with the movement. Our sessions run across 12-13 week blocks with some linear progression week to week so we get lots of practice with each lift as well as adding weight week to week.

Expect to get stronger, fitter and faster which will help you with your Olympic Lifting, CrossFit, your sport or just general day to day activities!



Open Gym gives our members the chance practice movements or strength work outside of classes, catch up on workouts missed or perform some individual programming. These sessions always have a Coach nearby who can assist with any questions!



View Our Member Website

Leave a Reply

Your email address will not be published. Required fields are marked *