Functional training aims to achieve balances fitness and overall health through a combination of constantly varied functional movements, weightlifting and throwing, gymnastics, conditioning and nutrition. The primary component of this training is delivered through our starters and regulars classes, and supplemented by specialized classes, nutrition advice and specialized events. Surround yourself with a community of friends and coaches who will encourage, motivate and hold you accountable to achieving your fitness goals. And together with this supportive community and caring coaches, you will take your fitness to the next level.
All new B3F athletes who do not have extensive experience with functional training should take at least one starters class. Starters will learn the basic movement patterns, Olympic lifts and gymnastics techniques at easy pace, and then encouraged to build the strength, flexibility and stamina required for the regulars class.
Regulars classes combine constantly varied functional movements, weightlifting, gymnastics and conditioning exercises into an hour-long session. During warm-up, strength, skill and metabolic conditioning sessions, athletes will be guided to safely perform at the high intensity required for sustained progress.
Functional training is based on nine foundational movements and all the exercises you will do during a functional-training class can be dissected in one or a combination of several of these foundations. Take a moment to look at the clips below and if you have the time practice them at home with a broom stick. You can approach the nine foundational movements of functional training as three levels. The movements all build upon each other, getting more complex as they progress from Level 1 to Level 3. It is very important to master these movements with good technique and practice them often! All new members must understand the nine foundational movements. See all nine foundational movements of functional training.
Mobility is probably the most overlooked element of Cross Training. The better your mobility, the easier a movement will be.Read More
Open gym sessions are for either for seasoned cross training athletes who know what they’re doing or for people who have an individualised programme.Read More
Flexibility and mobility warm-ups – Variations on a myriad of dynamic warm-ups and static stretches, including pistols, and balance work.Basic strength – development for disadvantaged leverage.Read More