© 2018 by 3 Aces Crossfit. Designed by Aptsites.

P R O G R A M S

3 A C E S  M O V E

The 3 Aces Move program is designed to build the essential movement patterns, strength base and aerobic capacity required for long-term results in the gym.   Move is the perfect starting point for individuals looking to get serious about training.  The program focuses on the following:

 

  1. Lay the foundations in functional movement patterns

  2. Develop a strength base through high rep - volume

  3. Develop aerobic capacity and consistency

  4. Develop skill proficiency in common functional movement exercises

  5. Improve body composition (reduce body fat and improve lean muscle mass)

C R O S S F I T  G P P

3 Aces GPP is a results driven strength and conditioning program that is designed to further develop an individuals absolute strength, aerobic capacity, and skill proficiency in functional movement exercises.   The GPP program focuses on the following:

 

  1. Build strength through barbell and bodyweight exercises

  2. Develop aerobic capacity through cyclical and mixed modal workouts

  3. Work on skills such as handstands, rope climbs, double unders etc

  4. Improve body composition (decrease body fat and increase lean muscle mass)

  5. Develop a strength and fitness level that’s applicable to a fulfilled lifestyle

C L A S S E S

C R O S S F I T  S P O R T 

This session is designed specifically for individuals who are looking to improve their competitive performance in the 'sport of CrossFit'.  These sessions teach participants the technical aspects of gymnastic and barbell cycling and expose them to a level of intensity with complex movments required to compete in the sport.  If you're looking to up your game, look no further!

A C E S  B A R B E L L

In this session you will get a blend of weight training and body building.  If you are new to lifting this is a perfect class to improve your movement patterns and get some experience under the bar.  More advanced? - Then keep improving your strength and technique in our program designed to keep your numbers going up all under the watchful eye of one of our experienced coaches.  The body building section of the class provides you with the chance to increese muscle mass and iron out imbalances.

A C E S 

W E I G H T L I F T I N G

Aces Weightlifting is led by our very own ex champion weightlifter Mehmed Fikretov.  The session focuses on the two primary lifts, snatch clean & jerk with added accessory strength pieces.  If you're looking to make huge improvements on both lifts then this is the class for you!

A C E S  Y O G A

Dynamic Yoga as a style, draws on multiple yoga lineages including Ashtanga, Rocket, Dharma, and others. It's characterised by a sequence that flows from one pose to the other marrying breathe, postures, balances and movement. Not one class is the same but they all aim to challenge and open the body, aid progression and allow you to leave feeling lighter, energised and focus.
All welcome, just leave your ego at the door and be prepared to make shapes and feel stretched in an experimental and fun way.

G A L L E R Y