CrossFit on the beach in Sri Lanka
CrossFit Kalpitiya is proud to be the only box located right on the beach in Asia and the first ever female-owned CrossFit gym in Sri Lanka.
We are open every day so come join us for one of our CrossFit group classes, personal training sessions, or come use our rowers, assault bike, weight lifting equipment and calisthenics playground for Open Gym.
You can view the schedule here
It’s all about the Beaches, Barbells & Burpees.
So what is CrossFit?
CrossFit has got a bad rep over the years. Born out of America, it can sometimes feel a little intimidating with their fist pumps and endless Instagram profiles displaying perfectly toned bodies lifting heavy weights and performing what seems the impossible to us normal folk. But what has got lost in translation is the true essence of what CrossFit is all about:
“Constantly varied functional movements performed at high intensity.” - CrossFit.com
It really is that simple. And when broken down like that, CrossFit is for all shapes and sizes. Our workouts in Sri Lanka are built for any level of fitness and experience ranging from complete beginner all the way through to professional weightlifters and athletes. It is designed to be a perfect balance of weightlifting, gymnastics and mono structural conditioning and we embody that with our unique Beach CrossFit Program.
The beauty of CrossFit is that everything is scalable meaning you go at your own pace, at your own level and start to build up your performance over time. It won’t be easy and the workouts are pretty hardcore but all are performed in a safe, fun and encouraging environment. If the group classes aren’t for you, then opt for some one-one-one training with our personal trainers who can customise the programme entirely to your needs, preferences and objectives.
Everything in CrossFit is measurable so you can keep a record of your workouts and see your progress over time. You’re never competing against your peers, only against yourself (unless you’re in the Open of course but even then it’s more fun than competitive). This measurement can be for time or reps or weight. As an example, you have AMRAP (as many rounds as possible in a given time), EMOMs (every minute on the minute counting how many reps you can achieve in each minute) and RM (rep max) at the greatest weight.
“Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” - CEO & Founder of CrossFit, Greg Glassman
What are the benefits of CrossFit?
The real benefit of a true CrossFit program is that it makes you better at things outside the gym. With a focus on “functional movements”, this means the benefits go way beyond just looking good naked! Although that always is a bonus. The idea is to have a training program that prepares you for the unknown and unknowable, to have a high work capacity across broad time and modal domains to help you specialise in being a generalist.
The well-rounded workouts use large muscle groups and various ranges of motion reflected by movements needed in your daily life which lead to better overall health, posture, flexibility, strength, and balance.
CrossFit’s major components of physical fitness: “Stamina, strength, coordination, flexibility, power, speed, agility, balance, accuracy, endurance”
It’s not about getting the biggest muscles or losing the weight the quickest way. It’s about improving your fitness in a safe, sustainable and balanced way.
The philosophy of CrossFit also extends beyond the gym and focuses on an individual’s lifestyle. Nutrition plays a huge part in fitness and it’s not wrong when they say a six pack is built in the kitchen. This is why CrossFit Kalpitiya and The BNKR beach gym in Sri Lanka offer nutritional consultation and healthy snacks at The BNKR Cafe to help improve all aspects of your fitness.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” - Greg Glassman, CrossFit CEO
What can I expect from a CrossFit class?
The great thing about CrossFit is that every class is different, following the philosophy that “routine is the enemy”. This will challenge your body in new and unexpected ways.
Our group classes are led by our highly trained CrossFit Cert Coaches in Sri Lanka. The programming will be scaled and adapted for all ages and physical conditions. You just need the enthusiasm and the will to get involved and work hard!
What is the WOD?
The basic template for a CrossFit class will begin with a guided warm-up followed by an introduction to some technique and strength work, from olympic lifting to gymnastics. This is followed by the W.O.D (workout of the day) which will be scaled to your abilities to ensure safety and maximise the intensity of the workout. No heros here…safety first people! The WOD will consist of varied modalities across different weights and reps to keep the body awake and the workout interesting.