If this is your first ever experience with CrossFit, welcome! We created this page to help you decide if CrossFit is the right fitness program for you. Our desire is for everyone in Brunei to experience the benefits of fitness and healthy living, that’s what the 673 community is all about! Maximizing our human potential is the goal, CrossFit is the means. If you are interested in trying it out, please check out our beginners course: Foundations.

Why CrossFit?

We all choose to begin CrossFit for different reasons, but here’s why we keep coming back for more:

  • Results– In CrossFit we measure everything from performance (speed, strength, endurance, etc.) to your physical makeup (weight, body fat, lean muscle mass, etc.) and track that data so you know you are getting better.
  • Community– We realized a long time ago the best way to stay motivated, have fun, and maximize effort while working out is with others. Each class contains 5-15 members all pushing each other to their very best and this experience week in and week out often leads to lasting friendships outside the gym.
  • Fun– If you aren’t having fun it’s not true CrossFit. A key to remaining motivated is making fitness enjoyable, and that’s something our community excels at.

What to expect in a class

In CrossFit “routine is the enemy,” so every class is different. We vary the length, format, and contents of every workout in order to challenge your body in new and unexpected ways. However we do follow a consistent outline, in each one hour class you can expect:

  • A guided warm-up (5-10 min)
  • Coached technique and strength work (10-20 min)
  • A “W.O.D.” (Workout of the Day) scaled to your abilities to ensure safety and maximize intensity (10-25 min)
  • Group cool down involving yoga styled full body stretching and mobility (5-10 min)

What is CrossFit?

CrossFit is constantly varied, functional movements, performed at high intensity.

Check out our blog post specifically answering this question here

In 101 words we…

  • Practice and train major lifts: deadlift, clean, squat, presses, clean & jerk, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc., hard and fast.
  • Mix these elements, five or six days per week, in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
  • Encourage regularly learning and training new sports.
  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

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