Our Schedule & Services
GETTING STARTED @THE CELL
Click here to find out how to get your training started at The Cell.
Please read the information below to familiarise yourself with our training programs and timetable.
GROUP TRAINING (Cells WOD Program)
Most people participate in the workout of the day (WOD) group sessions, also known as Cells. We run these sessions 6 days a week and they can be completed as prescribed or appropriately scaled for individual ability. Group sizes are limited to 7 people; we have found this provides a great balance between coach/athlete interaction and a very healthy dose of competition!
Individuals will often race against a previous best in the WOD to better their score (records of each session are kept to ensure progress is measured) but nothing seems to push an athlete like competing against a friend or relative at the same time!
Before participating in group sessions, we require that every athlete undertakes a series of fundamentals coaching sessions to ensure proficiency in the core movements (see below).
GROUP TRAINING (Cells) SCHEDULE
|
Group Sessions
|
|||
|
Morning
|
Midday
|
Evening
|
|
| Mon | 5.30am – 6.15am 6.30am – 7.15am 9.30am – 10.15am |
12.00pm – 12.45pm | 5.00pm – 5.45pm 6.00pm – 6.45pm |
| Tue | 5.30am – 6.15am 6.30am – 7.15am 7.30am – 8.15am |
12.00pm – 12.45pm | 5.00pm – 5.45pm 6.00pm – 6.45pm 7.00pm – 7.45pm |
| Wed | 5.30am – 6.15am 6.30am – 7.15am 9.30am – 10.15am |
12.00pm – 12.45pm | 5.00pm – 5.45pm 6.00pm – 6.45pm |
| Thu | 5.30am – 6.15am 6.30am – 7.15am 7.30am – 8.15am |
12.00pm – 12.45pm | 5.00pm – 5.45pm 6.00pm – 6.45pm 7.00pm – 7.45pm |
| Fri | 5.30am – 6.15am 6.30am – 7.15am 9.30am – 10.15am |
12.00pm – 12.45pm | 5.00pm – 5.45pm 6.00pm – 6.45pm |
| Sat | 7.00am – 7.45am 8.00am – 8.45am 9.00am – 9.45am 10.00am – 10.45am |
Closed for Seminars / Workshops / Events | |
Public Holidays are run on a Saturday schedule. Schedule is subject to change
FUNDAMENTALS
At The Cell we take your fitness seriously. To get the most out of training you must teach your body to move effectively and efficiently – this is the fastest way to meet your fitness goals and explode through any limitations you think you may have!
Everyone who trains at The Cell, must undertake two fundamentals sessions to be ready to start taking on the WODs. Believe it or not, the less you know the faster you will be ready as you won’t have to ‘unlearn’ bad habits. Your initial assessment will determine a starting point from which you will begin to develop proficiency across a broad range of core movements. But don’t be fooled, while drilling the skills may sound boring, you will still be executing outstanding workouts that will begin conditioning you for the Cells!
INDIVIDUAL COACHING
Personalised 1-on-1 private training appointments with a Cell Coach, Cell Senior Coach or Cell Head Coach. These appointments are booked at mutually convenient times and are aimed at the athlete wanting a little more from themselves and their training.
All Cell coaches are former Cell athletes as well as highly educated strength and conditioning specialists. All have extensive life experiences that are directly transferable to our application of functional fitness training.
Cell Coach – A Cell Coach is a dedicated strength and conditioning coach who has progressed through the first stage of The Cell’s Coach Development Program showing an aptitude and passion for coaching.
Cell Senior Coach (Levels 1, 2 & 3)- A Cell Senior Coach is a dedicated strength and conditioning coach who has progressed through the second stage of The Cell’s Coach Development Program completing theoretical training and over 300 hrs of practical coaching within The Cell (Level 1). The Cell currently has 1 Senior Coach, Level 2.
Cell Head Coach – A Cell Head Coach is a highly knowledgeable and dedicated strength and conditioning coach with many years of coaching experience. The Cell Head Coach carries overall responsibility for all training conducted at The Cell including the professional training and development of the Cell Coaches and Cell Senior Coaches. The Cell currently has two Head Coaches.
PRIVATE SMALL GROUP COACHING
Get a group of friends or like-minded athletes together and share the cost of a Private Small Group Coaching Session. The session will be tailored to exactly what you want whether it be skill work, a WOD or both. Appointments are booked at mutually convenient times and are aimed at the athlete wanting a little more from themselves and their training.
NUTRITION COACHING
Do you want to learn about good nutrition? What should you really eat? How do you lose fat? How do you gain muscle? How do you improve performance with nutrition? Learn all this and much more when you take part in The Cell’s Nutrition Coaching. Participants nutrition will be reviewed, goals set and coaching provided. Participants will be provided with the knowledge and resources to become an expert in their own nutrition.