New to CrossFit

There’s a lot of information on this page!! For those of you that like it short and sweet this is what we cover below, click on each link to go that part of the page or, if you just want to get started, skip straight to the I’m ready to get started part of this page or fill out the getting started form below! For the rest of you, have a read and then fill out the getting started form below to enquire about our next on ramp sessions kicking-off and receive further reading about CrossFit. You can also book into a free trial CrossFit class, held every 5 weeks on a Saturday at 9.30am. Complete the details at the Free CrossFit Trial class to enquire about the next available session and to book in.

Fill out my online form.

On Ramp, the details

What do you learn during On Ramp?

Our Memberships

Ok I’m ready to get started!

Do I have to be fit to join up?

The simple answer is not at all!!!

You can be of any fitness level, age, gender etc, We can scale any workout to suit any individual.

It is very easy to get started at SF Gym, the first thing you need to do is complete our On Ramp program. Here at SF Gym we pride ourselves on ensuring our athletes get taught the best technique, we won’t settle for sub standard movement. The On Ramp program is an in depth course teaching you the “Fundamental Movements of CrossFit” we also throw in a few extra exercises for good measure! Each session you will learn 3-4 movements

On Ramp – the details

To get you into classes we run you through our On Ramp program.

The evening On Ramp program runs over 3 sessions, 45 minutes to one hour each session. All 3 sessions must be completed before joining the classes and must be completed in order. Sessions are run on Tuesday, Wednesday & Thursday 7pm in small groups of 1-3 people. Morning on ramps can be organised on request please contact us to enquire.

On ramp cost is $195 per person and includes your first 3 weeks training with an upgrade to include our weightlifting technique classes and unlimited once a day CrossFit classes, that starts on completion of on ramp (no refunds given to unused sessions). We are aware that this may not suit every individual due to work commitments etc, we will try to accommodate this where we can. Alternatively one on one PT sessions can be arranged, please note times are limited.

A new evening On Ramp program starts every week, so make sure you contact us to secure your place in the next course. If you miss one of the sessions a catch-up PT session will be required to be paid for. Classes cannot commence until all On Ramp are complete.

What do you learn during On Ramp?


At the start of each session using foam rollers and trigger point balls we go through mobility drills to get you supple and moving well.


Over the course of the sessions we will go through the following foundational movements:

  • squat series (air squat, front squat and overhead squat),
  • press series (shoulder, push press and split jerk)
  • deadlift and clean series (deadlift, hang power clean, hang clean, power clean and clean)
  • snatch series (olympic lift and a specific warm up)
  • We also include some WOD’S (workout of the day) with some of the sessions

THEN before we send you off to classes the coach will run you through the “what to expects” to begin your time with us at SF and help you get the best out of your time with us.

Our Memberships

Head to our Fees page to read about what each membership level entitles you to.

  • Unlimited Standard Membership $195 per month, unlimited CrossFit classes once a day
  • Weightlifting Membership $230 per month, as above plus weightlifting technique classes (7pm Wednesday and 7.30am Saturday)
  • Full Membership $250 per month, as above plus open gym access
  • Specific Program POA

Please note there are no refunds given to unused memberships or sessions.

We use Mindbody for tracking memberships and recording pertinent information about our members like any specific health considerations or past injuries, this assists our Coaching staff in getting to know you and assist you with your specific needs. Attending classes at SF you will need to reserve your classes, numbers are not capped, so don’t be concerned about missing out! Our Coaches are experienced in managing classes and accommodating the needs for our members which in turn gives you the best possible experience.

Ok, I’m ready to Get Started!

Please fill out the new enquiry form at the top of the page to receive further information on CrossFit including links to useful videos and more reading.