Programs Overview

Build & DEVELOP:

STRENGTH

Increase muscle mass, improve bone density and posture, look and feel good. Building a strong structure makes us harder to break.

FITNESS

Keep the heart and lungs healthy, decrease risk of metabolic disease, make the day-to-day easier. Be able to fully participate in life’s activities.

SKILLS

Practice new things to improve coordination, movement ability and confidence. Skill mastery helps us to stay engaged in the process.

MOBILITY

Stay active to keep your tissues and joints stretchy, flexy and healthy. Continuing to move ensures we can continue to move - use it or lose it!

BOOK YOuR FREE TRIAL

Never been to BASE 3 before and looking around for a gym? Awesome :)

We're excited to meet you in person and get you into the gym. Just follow the link below and get yourself booked in for your free trial.

Come and try a few classes on us.

Get Started

NEW TO THE gym and need help?

You’ve come to the right place! We're passionate about helping everyone succeed in the gym. Just hit the button below to get yourself booked in to class.

A Coach will call you beforehand and you can ask as many questions as you need (we're here to help!)

Get Started

EXAMPLE base CLASS

BUILD
5-4-3
Deadlift (reset between each rep)
50m Sandbag Carry

2-2-2 Deadlift (reset between each rep)
50m Front Rack KB Carry

WORK
2min on / 2min off x 6
Alternate between:

A.
10/8 Cal Assault Bike
20 Air Squats
AMRAP Burpee Bar Touches

B.
10/8 Cal Row
10 KB Swings
AMRAP Burpee Bar Touches‍

DROP-In Athletes

Visiting Dubai? Or just want to do one class? Get in touch & we'll book you in.

WHAt to expect

Our Crew will lead you through the booking process (it’s easy peasy).

Fill in our waiver. It takes 3 minutes and we'll send the link via email or WhatsApp.
Make your payment. As spaces are limited, we do require pre-payment for our busier sessions, and we can send a link for that too!

Please note our admin hours are Monday - Friday 9am-5pm.

PRE-REQUISITES

We ask that you let us know if you are new to the gym and that you be respectful of our community and coaches at all times. If you need any help, or are unsure of our gym rules, just ask us :)

We’re looking forward to training with you!

EXAmple BASE CLASS

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WORK
12min AMRAP
10 Shuttle Runs
20 Wall Balls

- Rest 3min -

12min AMRAP
15/12cal Row
10 Box Jumps

- Rest 3min -

12min AMRAP
15/12cal AssaultBike
25m Sled Push‍

CROSSFIT FUNDAMENTALS

Learn the foundations of CrossFit. We’ll teach you the exercises, the lingo, and how to move correctly, so you’re ready to jump into class.

GET STARTED

CROSSFIT

Our CrossFit (CF) program is perfect for you if you want to improve your CF skills, compete in CF competitions, or if you simply love the type of training or competitive environment.

If you haven’t done CrossFit before, chat to us about our CF Fundamentals Program - it covers everything you need to know and will mean you can jump into classes safely and confidently.

GET STARTED

BASE: STrength & conditioning

Our flagship program, BASE, is perfect for you if you have general strength and fitness goals, and is suitable for all levels.

We use a mix of free weights and bodyweight exercises, cardio machines, and mobility drills to keep you healthy and well-rounded in your training.

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example crossfit class

STRENGTH
4 RNDS
4 Deadlifts @ 80%
20 Double KB Deadbugs

METCON
FOR TIME
800m Run
40 Thrusters 95/65lb
40 Toes To Bar
600m Run
30 Thrusters
30 Toes To Bar
400m Run
20 Thrusters
20 Toes To Bar
- 24min cap -‍

MONDAy - FRIDAY

BASE

6:00 am
7:00 am
8:00 am
--
7:00 pm

CROSSFIT

6:00 am
7:00 am
--
5:00 pm
6:00 pm

SATURDAY & SUNDAY

BASE

8:00 am

CROSSFIT

9:00 am

CrossFit

CrossFit (CF) is a training methodology that uses a range of exercises, movements and equipment from a range of different sports and programs. For example, weightlifting, powerlifting, gymnastics, plyometrics etc.

This strength and conditioning program incorporates high skill and big movements, performed at high intensity, in a competitive environment. There is a reason why you see everyone lying on the floor afterwards - it will push you to your limits! But, the results are incredible - you’ll build muscle and fitness in no time and will want to come back for more (which means better results that last longer!)

We get that the cult-like aspect of CF seems a little bit over the top, but, once you’re in it you’ll understand why. CF is characterised by:

the lingo: you’ll learn a new language.
the exercises: your training will focus on a particular set of exercises and you’ll have your best and your worst.
the aftermath: you’ll come to love the feeling of pushing yourself just that little further.
the quest to get better: you’ll become addicted to mastering the skills and watching yourself progress!
the gear: you’ll start to buy all of the bells and whistles.
the community: you’ll be part of a worldwide tribe of CFers who are all on the same journey (even doing the same workouts!)
the conversations: you’ll tell everyone (and we mean everyone) about all of the above.

You can take it or leave it, but, we think CF has done an amazing job at getting people to commit to a consistent training routine.

Short Definition of Crossfit

Constantly varied, functional movements performed at high intensity.

IS crossFit the best program?

It is the best program for a lot of people out there, but no, it isn't the best. The best program is one that suits your needs and goals, and that makes you want to come back consistently. And that's something we can talk about when you come in.

who is crossfit for?

CrossFit is for anybody who wants to give it a go! For safety, there are a few restrictions for beginners, but we can discuss this with you when you’re ready to take the leap :)

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example CROSSFIT CLASS

STRENGTH
5 x 5 Back Squat @ 90%

ACCESSORY
3 RNDs
24 Alt. Goblet Step Ups
10/10 DB Glute Bridge (2sec hold at top)
25/25m 1-arm farmers carry

METCON
FOR TIME
5-4-3-2-1
Squat Clean225/125lb
10-8-6-4-2
Bar MuscleUp
- 8min cap -‍

OUR WICKED TEAM

CRAIG HARRIMAN

Will pick up heavy barbells all day long, just don't ask him to do a HSPU. Finds work-life balance difficult as a business owner, but always makes time for coffee and BBQ. Drinks 1L of water before getting to work, and reckons training should be geared towards living a long life, WELL.

EMILY ESTALL

Loves long gruelling workouts...without gymnastics. Believes that moving every day makes life so much better, physically and mentally, and always chooses fries over salad. Is currently figuring out what training means to her now that she's a Mum and her priorities have changed.

ROWAN BRAY

A fan of big weekend workouts with friends. Loves competing, hates losing, and thinks waking up before 8am should be banned. Believes if you train hard and live a healthy lifestyle all week, you can treat yourself in the weekend (like “his friend”, who likes to polish off a tub of Magnum ice-cream alone).

ASIA rostworowska

Believes that the best way to live life involves two things: chasing the TRUE version of yourself and a good ol' hug with a big ol' Sandbag. (Note: it doesn't involve Sumo Deadlift High Pulls). Is a self-diagnosed over-analyser and, even though one leg is shorter than the other, still leans into running... ;)

JAKE HENDRY

Is a glass-half-full kinda guy (unless half full of thrusters and burpees) and loves being able to help others live better. Enjoys long walks with his dogs, cardio, and eating mounds of food (seriously, mounds). Firmly believes that things happen for us, not to us, and that effort is everything – you work hard for what you want.