CrossFit APFY
BASE
MONDAY - SATURDAY
GAIN
SUNDAY 10.30 AM
BASE is our main programme - a structured strength and conditioning class built on CrossFit methodology.
It runs in multi-week cycles, so your training compounds over time. You are not doing random hard things. You are building something.
We utilise functional movements from three modalities - weightlifting, gymnastics and monostructural aerobic / anaerobic conditioning to build a broad base of general, inclusive fitness.
Expect a full complement of equipment, barbells, dumbbells, kettlebells, rowers, airbikes, pull-up bars, dead-balls etc, with workouts being constantly varied each day.
Each session has two parts: a strength or skill component (barbells, gymnastics, or technique work), followed by a conditioning workout.
Every movement has a scale option - which means the workout adjusts to where you actually are, not where you think you should be.
You do not need prior CrossFit experience. You just need to show up. The coaches handle the rest.
Our once-a-week GAIN programme is traditional bodybuilding hypertrophy work, which places an emphasis on muscle building and muscle isolation.
This supplements the BASE programme as additional accessory work to build more strength endurance and bulletproof the body.
MASTERS
TUES 8 AM, SAT 8.30 AM
KIDS
SUNDAY, 9.30 AM
MASTERS is CrossFit built specifically for athletes 50 and over - focused on strength, mobility, and the kind of fitness that protects your body for decades, not just this year.
The movements are functional, the progressions are structured, and the coaches adapt every session to what your body needs that day.
If you have an injury history, a surgery, or specific movement restrictions - this is where we work with those, not around them. No prior CrossFit experience required.
CrossFit Kids (7-12 years old) is about making exercise fun and engaging whilst developing a good foundation for moving well from a young age.
In workouts, your kid will learn and practice functional movements that are fundamental to all things that kids need to do when they play.
They will pull, push, squat, hinge, run, throw, climb, lift, jump - with coaches that ensure training is done correctly and efficiently.
We also strive to equip kids with life skills that will set them up for success inside and out of the gym by instilling confidence, self-worth, values of teamwork, perseverance, and tenacity.
It’s more than just exercise, it’s teaching kids how to develop a body and mindset that will help them as they grow through life.
FIRST TIME HERE?
01. Register online and come prepared
Register here, booking for the class opens 48 hours before!
Everyone loves some company when they're trying something new, so drag a friend or two along to join in the experience!
Get sufficient rest prior to class, and make sure you've eaten and hydrated yourself well.
Wear comfortable workout gear and preferably flat-soled shoes to move in.
02. Check In
Arrive 10 mins prior. There are toilets and showers within Amplify.
You'll meet the coach before class starts - this is when they introduce themselves, ask about your starting point, and tell you what to expect from the session.
03. The class follows the same structure every day.
Warmup → strength or skill component → conditioning workout / accessory. Every movement will have a scale option given by the coach. Use it without hesitation — scaling is not modified, it is the programme applied to your level.
04. Fist bumps at the end. That's the rule.
Everyone in class hit something hard today. The fist bump is how we acknowledge that - regardless of score, weight, or time.
Hand out fist bumps at the end of class, that is a must!