CrossFit gives us a simple framework — constantly varied, functional movement, at high intensity — and that simplicity is its genius. But a framework without thought can drift into randomness. At FitLab we take that framework and place it inside a system that values novelty and breadth, while also delivering progression, load management and intelligent coaching.

What we believe at FitLab

We believe in empowering individuals through fitness, education, and community. Our approach is holistic: physical strength, mental resilience and overall wellbeing matter equally. Coaching at FitLab is about individualising sessions so every member moves safely and purposefully toward their goals. Community gives accountability, programming delivers structure, and coaching turns work into results.

Constantly varied

Variety keeps the body and the brain adapting. We mix exercises, planes of movement and time domains so members develop speed, power, strength, endurance and mobility across a broad spectrum. Novelty keeps training interesting — which means people stick with it and make more progress.

Functional movement

Everything we program is grounded in fundamental human movements: squat, hinge, lunge, push, pull and sprint. These whole-body patterns translate to real-world capability — they make you stronger for life, not just for the scoreboard.

High intensity — relative to you

Intensity in CrossFit is about pushing toward the upper limit of someone’s physical and psychological capacity. That looks different for a brand-new member and for someone who’s been training for years. At FitLab we chase intensity, but relative to the individual — we want hard work that’s smart and sustainable.

CrossFit + smart strength principles

We don’t overcomplicate it: CrossFit supplies variety and measurable intensity; sensible strength principles bring clarity about progression and recovery. We borrow what helps — a focus on progressive overload when strength is the goal, technical practice when skill matters, and sensible volume control so athletes don’t burn out. That’s it — no heavy theory, just pragmatic choices that get people fitter and more resilient.

Monthly benchmarks aligned with the cycle focus

Instead of long, rigid macro cycles, we keep things simple and measurable with monthly benchmarks tied to the training focus. Every month we set one clear, gym-wide benchmark that matches the emphasis of the current block. That gives members a short, meaningful target and lets us track progress frequently.

Examples:

• Strength focus month: 1RM or heavy triple back squat / split jerk / deadlift test (or a coached 3RM for newer lifters).
• Power & sprint focus month: 1km row or 500m sprint test, or a short maximal-effort piece (e.g., 3 x 250m row for time with set rest).
• Gymnastics/skill focus month: max unbroken pull-ups or a skill assessment (e.g., clean muscle-up progression checkpoint).
• Capacity/endurance month: longest AMRAP or benchmark chipper for time (e.g., 20-minute AMRAP of mixed modalities).
• Mixed/competition prep month: a benchmark workout or mini-comp to test pacing, transitions and repeatability.

Benchmarks are scaled and relative — they’re a way to measure the training effect for each athlete, not to force everyone into one standard. We record results, coach to individual targets, and use those data points to inform the next month’s focus.

How a typical week looks at FitLab

We balance elements across the week so members get variety and targeted stimulus without overcomplicating things:

• Strength/light technical work (2 sessions): focused sets with technique cues and purposeful ramping.
• Skill/technique (1–2 sessions): gymnastics, barbell technique, and movement progressions.
• Conditioning (2–3 sessions): a mix of short, high-intensity pieces and longer, aerobic capacity work.
• Active recovery/mobility (1 session): rowing/sled mobility, soft tissue and movement prep.

Coaches scale and modify daily based on how members show up — more complexity and load when they’re ready, scaled variations when they’re not.

Individualisation — the FitLab difference

“Relative to one’s physical and psychological capacities” isn’t just a tagline — it’s how we coach:

• Scaling with intent: We keep the stimulus consistent while changing the expression. If someone can’t do a certain skill, we prescribe a progression that keeps intensity and purpose intact.
• Purposeful substitutions: Returning from injury or managing load? We substitute movements to protect tissue while keeping the intended training effect.

Nutrition, recovery and the mental side

Training hard needs fuel and recovery. We emphasise practical nutrition basics — adequate protein, consistent meals, and sleep — plus recovery tools that fit into busy lives. We also coach mental skills: pacing, breathing, and staying present under fatigue. Those translate to better workouts and better everyday performance.

Safety and coaching standards

A great workout poorly coached is a risk. We prioritise movement quality before load, keep coaching ratios that allow attention to detail, and watch for signs of fatigue across sessions. That’s how we keep people progressing without breaking them.

The outcome we chase

Variety to keep the brain and body engaged; functional movement to build real-world capability; high intensity, scaled to the individual — all delivered with purposeful coaching and monthly benchmarks that show progress. The result: stronger, healthier, more confident people who leave class better prepared for life.

• Coach Steve – Owner and Head Coach at FitLab CrossFit 3000.