PROGRAM OUTLINE.

Each week at CFSTK follows a structured outline built around key program categories. We train in constantly varied 8-week blocks, with purpose and progression behind every session. All workouts are led by experienced coaches who know how to scale, modify, and challenge you - so you get the most out of every session (and actually enjoy it).
Members get full access to the detailed programming ahead.
Want a sneak peek? Catch our daily program focus on our Instagram Story - @crossfitstkilda.

OLYMPIC LIFTING

Power. Precision. Performance.

This is where power meets precision. Olympic lifts are dynamic, full-body movements that develop explosive strength, coordination, speed, and mobility. These lifts are technical and challenging, but incredibly rewarding, helping to improve body awareness and timing.

ODD OBJECTS

Strong in the real world.

Real, functional strength — like carrying all your groceries in one go. Think sandbags, sleds, ropes, and heavy carries. You’ll drag it, hold it, climb it, move it. This is grip, core, and grit in action total body coordination that makes you strong where it actually counts.

STRENGTH

Foundational Strength. Intentional progress.

This is your foundation. Pulling. Pressing. Squats. Deadlifts. Focused training built on time under tension and intentional progressions. Strength work builds the base for everything else - better movement, more resilience, and greater capacity. Whether you're chasing big lifts or building basics, this is where consistency pays off and strength is truly earned.

CLASSIC CROSSFIT

The heart. Constantly varied.

Constantly varied, functional movements performed at high intensity. You'll experience benchmark workouts, hero WODs, EMOMs, AMRAPs, and couplets or triplets that mix modalities (weightlifting, gymnastics, conditioning). This style prioritizes general physical preparedness (GPP), getting you ready for the unknown.

CONDITIONING

Your engine.

This is where lungs burn and sweat pours. Conditioning sessions are designed to push your aerobic and anaerobic systems from high-intensity intervals to longer grinds. Think machines, runs, bodyweight movements, light weights, or combinations of all three. The goal is to improve your engine so you can go longer, recover faster, and perform better.

PARTNER

Stronger together - share the work.

Built around teamwork, shared reps, and pushing together through the grind. Whether you're splitting the work or moving in sync, partner workouts challenge your communication, pacing, and mental grit.

HYROX

Pace. Power. endurance.

These sessions focus on race-specific elements like sled pushes/pulls, wall balls, running intervals and burpee broad jumps. It’s about efficiency, pacing, and building the capacity to sustain high output over an extended duration.