When you get started with us, we don’t just throw you into the deep end. Your journey begins with a No-Sweat Intro, where we sit down to understand your goals, training history, lifestyle, and any limitations. From there, you’ll move into our 8-Week Foundations Program — a structured plan designed to build confidence, improve your fitness step by step, and give you a clear pathway forward.

During this phase, you’ll receive:

Expert coaching in every session, so you’re never left guessing.

Body composition scans (InBody) to track measurable progress.

Nutrition guidance to support your training and results.

Accountability check-ins so you stay on track.

After Foundations, you progress into phase 2 of the Road to Rx’d system — a progression-based program that builds your strength, conditioning, and skill until you’re performing at levels you never thought possible. Every step is supported by our coaching team and community.

In your first 8 weeks, most clients achieve measurable progress. On average, members see 0.5–1% body fat reduction per week, improved strength scores on their initial tests, and noticeable increases in energy, confidence, and performance.

Because we track everything with InBody scans, performance benchmarks, and skill assessments, your results aren’t just “felt” — they’re proven with real data. By the end of the Foundations Program, most people graduate stronger, leaner, and fitter than they thought possible in just two months.

Not at all. Most people who join us are either brand-new to training or coming back after a long break. Everything is scaled to your ability — whether that’s modifying movements, adjusting weights, or building fitness step by step. You don’t need to get fit before starting, you get fit by starting.

That’s exactly why we built this program. Unlike commercial gyms where you’re left on your own, or bootcamps where you get lost in the crowd, we provide structure, coaching, accountability, and community. We don’t just give you workouts — we give you a roadmap and the support to follow it.

CrossFit done poorly can lead to problems. CrossFit done well is one of the safest, most effective training methods in the world. Our coaches are CrossFit-certified and ensure every movement is taught with proper technique and scaled to your current level. Injury prevention is built into everything we do.

Most new members start with 3–4 sessions per week. This gives you the right balance of progress and recovery. As you build fitness, some move up to 5 sessions. The key is consistency, not burning out.

We don’t hand you a one-size-fits-all diet. Instead, we create a custom meal plan built around your goals, preferences, and lifestyle. The purpose isn’t to lock you into a rigid diet — it’s to teach you the behaviors and habits that drive results.

Over the course of the 8-week Foundations phase, you’ll learn how to fuel your training, balance macros, and build a way of eating you can actually sustain. By the time you move into the next phase, you won’t just have results — you’ll have the skill set to carry them forward without relying on strict plans.

That’s exactly who we work with. Our sessions are just one hour and scheduled across mornings, evenings, and weekends so you can always find a time that works. We also teach you how to make the most of your training and nutrition even when life gets messy.

Totally normal. The reality? Everyone starts somewhere, and every single member remembers what it was like to be new. You’ll never be judged — only supported. Our community celebrates effort, not just ability.

Yes. Our Road to Rx’d system is built for real people of all backgrounds. Whether you’re a mum wanting to get your strength back, a dad juggling work and family, or someone who just wants to finally see progress, our coaching adapts to you.