RF HIIT
RF HIIT
For the seekers of a seriously good sweat, RF HIIT offers high intensity interval training from running to weightlifting and everything in-between.

This is not your normal HIIT class, as our programming is constantly varied and  may have you working individually, with a partner or in teams within a 45min class. 

RF HIIT is designed to have you working at your maximum effort with limited periods of rest to push your body to its limits, with a strong focus on powerful cardiovascular and resistance-based movements. 
For the seekers of a seriously good sweat, RF HIIT offers high intensity interval training from running to weightlifting and everything in-between.

This is not your normal HIIT class, as our programming is constantly varied and  may have you working individually, with a partner or in teams within a 45min class. 

RF HIIT is designed to have you working at your maximum effort with limited periods of rest to push your body to its limits, with a strong focus on powerful cardiovascular and resistance-based movements. 
RF STRENGTH & CONDITIONING
RF STRENGTH & CONDITIONING
Build strength, chase the gains and minimise risk of injury as you learn technique through a range of strength based movements to achieve your functional fitness goals, all within 45mins.
Dedicating focus on perfecting form and technique, based on level of competency, this class involves a variety of strength training, from olympic lifting, powerlifting, traditional strength training, calisthenics and gymnastics skills. 

Build strength, chase the gains and minimise risk of injury as you learn technique through a range of strength based movements to achieve your functional fitness goals, all within 45mins.
Dedicating focus on perfecting form and technique, based on level of competency, this class involves a variety of strength training, from olympic lifting, powerlifting, traditional strength training, calisthenics and gymnastics skills. 

RF BEGINNERS OLY
RF BEGINNERS OLY
Learn the technique to execute a barbell lift efficiently, with the correct form and with focus on explosive strength whilst increasing your mobility and improving a greater range of motion during the execution. 

This class will enable you to feel more confident in participating in our RF Strength and Conditioning class.

Learn the technique to execute a barbell lift efficiently, with the correct form and with focus on explosive strength whilst increasing your mobility and improving a greater range of motion during the execution. 

This class will enable you to feel more confident in participating in our RF Strength and Conditioning class.

RF BEGINNERS GYMNASTICS
RF BEGINNERS GYMNASTICS
From the beginner to intermediate, this class will help you grow your body awareness and build confidence in your range of movement. 

It provides coaching techniques towards the progression of skills, drills, build stability and core strength which you can implement within our RF HIIT and Strength & Conditioning classes. 

*Currently available at ORMEAU facility only.
From the beginner to intermediate, this class will help you grow your body awareness and build confidence in your range of movement. 

It provides coaching techniques towards the progression of skills, drills, build stability and core strength which you can implement within our RF HIIT and Strength & Conditioning classes. 

*Currently available at ORMEAU facility only.
RF MOVEMENT FUNDAMENTALS
RF MOVEMENT FUNDAMENTALS
Our Fundamentals class is an ‘intro’ course with the purpose, to understand the basic movements behind our workouts and programming concept. 

It’s a learning experience designed to slowly and gradually build the confidence to move within our RF HIIT and Strength & Conditioning classes safely, efficiently, and effectively.

*Currently available at ORMEAU facility only.
Our Fundamentals class is an ‘intro’ course with the purpose, to understand the basic movements behind our workouts and programming concept. 

It’s a learning experience designed to slowly and gradually build the confidence to move within our RF HIIT and Strength & Conditioning classes safely, efficiently, and effectively.

*Currently available at ORMEAU facility only.
RF ATHLETES
RF ATHLETES
“Members Only” This class is available for those who wish to represent RF in Crossfit Competitions. Designed to develop an athletes skills, work on weaknesses and build strength in preparation for competition. This class runs for 1.5hrs to ensure adequate time is taken to enhance abilities from general fitness, strength, lifting, gymnastics, technique as well as execution efficiency and strategy.
*Limited sponsored athlete opportunities will be made available.
**Currently available at HELENSVALE facility only.
“Members Only” This class is available for those who wish to represent RF in Crossfit Competitions. Designed to develop an athletes skills, work on weaknesses and build strength in preparation for competition. This class runs for 1.5hrs to ensure adequate time is taken to enhance abilities from general fitness, strength, lifting, gymnastics, technique as well as execution efficiency and strategy.

*Limited sponsored athlete opportunities will be made available.

**Currently available at HELENSVALE facility only.
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