Programmes

CrossFit Cantii

CrossFit

Our CrossFit programme has repeatedly been demonstrated to increase all levels of fitness and performance. We assess, test, and re-assess every cycle. Personal trainers will charge tenfold for such a service, all without the knowledge or experience of our Coaching Team. We offer this as the standard option in our programme. Workouts are based on functional movements, incorporating aspects of gymnastics, weightlifting, and more typical endurance sports such as running. These movements are ideal for maximising the amount of work done in the shortest time. Classes are suitable for all fitness levels as the unique design of our programme provides relevant options, dependent on your ability, in order to maximise the return on movement selection thereby leading to rapid improvements.

Cantii Teens

Cantii Teens

Teens is a new class for CrossFit Cantii, ages 13-16yrs

“The principles of Mechanics, Consistency and then Intensity!

Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for young adults. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.”

CrossFit Kids

Cantii Kidz

Our Kid’s Classes are designed to inspire and guide children to a healthier and more active way of life. Kids love to move and have fun, in a controlled and safe environment, guided by an experienced team, they will have the chance to learn new things and develop their skills and talents. Always something new to learn, gaining new friends and confidence in themselves.

Example CrossFit WOD

Warm Up
3 Rounds
10 P2P
3 Athletic Burpees
2L Spiderman with Elbow Drop

Prep
3 Rounds
4 Manual Resistance Hamstrings & Dynamic Push Up
3 Reverse Med Ball Toss

Weightlifting
A: E3MOM 15 Find 5RM Back Squat
B: 80% 5RM Max Effort Reps
C: E2MOM 6 5 Clean Pulls@1RM Clean

MetCon
5RFQ
20 Dynamic Step Ups@Parallel Leg Height
UB Pull
L1- 30s Supine Row Hold
L2- 5 Chin Ups
L3- 5 Wide Grip Behind Neck Pull Ups

Extra Work
EMOM 9
1- 40s (Bent) Hollow Hold
2- 12 Side to Side Squats
3- 16 Xiaopeng Rotations

Example Belles WOD

Weightlifting
E3MOM 12
A1: Back Rack Lunge
A2: 30s Supine Ring Rows or Iso-Hold

Metcon (AMRAP - Rounds and Reps)
E3MOM 21
Run 400m
Then
AMRAP
3 Hand Release Push Ups
3 MBC@7kg

Come train with us!

CrossFit Cantii

Unit 3, 2 – 4 High Street, West Malling, Kent ME19 6QR

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