Getting Started

WOD Blog

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About 

Next On Ramp Course Starts May 6th
  • Wales Largest CrossFit Box
  • Home Of The Divided We Fall Games
  • Hosts To CrossFit Seminars
  • Speciality Seminars From World Class Coaches

What to Expect?

We pride ourselves on working with athletes of all different types and ability levels and making them better.

Our program is based on CrossFit methodology. This means we do constantly varied, functional movements (like squats and push-ups) at a high-intensity. Functional movements are organic in nature, innate to our DNA and essential to our quality of life. We train for longevity, we train for health and most of all, and we train for fun. 


In our gym, we have pull-up bars, ropes and rings. We have free weights and kettle bells. We have rowing machines and skipping ropes. Most importantly, we have a community of athletes of all abilities led by CrossFit coaches who teach movements, coach form and inspire group workouts every day. 

We also provide team training to help your, (rugby, football etc...) team achieved peak physical condition for the season. 

We also offer private and small group coaching

Your success and improved health is what keeps our trainers smiling.

What is CrossFit?

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Getting Started

INFINITELY SCALEABLE  

RELATIVE INTENSITY  

COMMUNITY

CrossFit Fears?

“I can’t do that!” “You guys are crazy!” “CrossFit is too intense!” We get it… CrossFit looks intimidating from the outside and usually sends people running. We are afraid of what we don’t know. It’s human nature to fear the unknown. But, think about any moment in time where you accomplished a task that made you feel great - was it challenging? Did it pull you out of your comfort zone and push you to be better? Sure it did! Why? Because most things that are worth doing require a level of virtuosity, energy, and commitment. CrossFit will prepare you for any task that life demands, both physically and mentally. It will make you stronger and more confident in all facets of life. Don’t believe it? We dare you to try…

THE SPORT OF FITNESS HAS ARRIVED

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FAQ

What should I expect at my first CrossFit workout?

Your first workout at Reebok CrossFit Velocity will be a fun and challenging experience. 

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Each class starts with a dynamic warm-up, then it’s skill training, instruction and movement standards for the WOD (workout of the day). When your coach says “3-2-1 Go!” the challenge begins and our community of athletes push them selves and encourage others to achieve elite fitness. Our community class is designed for universal scalability and anyone can participate, but we also require participation in our On-Ramp program to continue onto our regular CrossFit classes. Your introductory class will be your first On-Ramp class. Please contact us or register here to get started!

 

FAQ

Do I need prior experience to take classes?

No. New members participate in our “On-Ramp” program and then transition into any scheduled WOD they’d like. 

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The beauty of CrossFit is that all exercises are based on movements that you already do--like squatting, pushing and pulling. Exercises are scaled to inspire the beginner and challenge the most elite athlete.

 

 

 

 

 

FAQ

Do I have to be in shape to take CrossFit classes?

No. Really. There is a common misconception that CrossFit is for elite athletes. The truth is that it is for everyone. 

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Sure, we say that we are “forging elite fitness” and we are. This means that you start the journey where you are today. If you stay on our path it’s likely that you will get in to the best physical shape of your life. Our community is comprised of competitive athletes, former athletes, working professionals, people that had never stepped foot into a gym and people with physical ailments. Allow us to get you into the best shape of your life.

FAQ

Should I warm up and stretch before class?

We always have a warm up session before the Workout of the Day. If you find yourself with a little extra time 

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before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!

FAQ

Do you recommend training daily?

No. Maximum benefits are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend that you take time to recover so that you perform your best at every session. 

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This will prevent injury and backsliding from overtraining. You’ll be surprised to learn that the volume of training doesn’t reflect your fitness or progression. Talk to one of our coaches to choose the schedule that meets your specific goals--especially if you’re using CrossFit as your conditioning program for a specific sport. On the other end of the spectrum, we do want to see people coming in on a regular basis. Generally, the CrossFit prescription is 3 days on and 1 day off. Of course, life (and your work schedule) doesn’t see it that way. At a minimum, we want you in 3 to 4 days per week. Your success matters to us, and the only way to achieve that is if you come in.

FAQ

What can I expect after my first CrossFit workout?

You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. 

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You’ll have a better understanding of how classes are run and the method behind what we do. It’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.

FAQ

What makes CrossFit different than other gyms?

CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. We don’t have leg days, back- and bi- days, or cardio days. 

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We believe the body is a whole system, and strengthen it as a whole. Our coaches also give you basic education in diet and nutrition. We believe that nutrition is the foundation of health and fitness and know that how we feed our bodies determines how quickly we achieve the results we want. So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique. The best part is that every workout is lead by a qualified coach and you’re joined by like-minded people who want to be and feel better.
 

FAQ

What are some of the exercises/movements we do?

CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs. 

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They are: Air Squat Front Squat Overhead Squat Shoulder Press Push Press Push Jerk Deadlift Sumo Deadlift High Pull Medicine Ball Clean All of these movements are covered in our On Ramp program to guarantee your comfort in executing them properly and effectively. Other movements/exercises include: Pull Ups Push Ups Sit Ups Jump Rope Box Jumps Running/Sprinting Rowing Gymnastic Ring Work Dumbbell Work Kettlebell Swings Wall Balls Static Holds and various others While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.

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