We Are CrossFit Tanjong Pagar
who we are
CrossFit Tanjong Pagar is Singapore’s leading CrossFit box located in the heart of the CBD. We are proud to boast the largest training facility of its kind, with air-conditioning, top CrossFit certified trainers and a positive environment that helps create a diverse and successful community.
what we do
CrossFit Tanjong Pagar was formed solely to provide the best training, coaching, community, and results that Singapore has to offer. Our coaches design and implement functional training programs to strengthen your body, heart, mind, and soul.
Our Fundamentals program is mandatory for all new CrossFitters. The program consists of training classes designed to introduce you to the foundations of CrossFit.
We will go over the fundamental movements that are paramount in our programming; this will ensure that you are taught proper techniques on all moves so that you may then attend regular group classes and participate safely.
We will also review some information about why we do what we do in CrossFit, as well as address nutritional needs you will have in order to reach your full potential.
We feel that it is necessary to hold these sessions separately in order to give new clients the attention and instruction they need when learning complicated movements, as well as to build confidence before beginning with the regular group classes.
Classes will begin with a warm-up, followed by a movement review, new movement instruction/practice, and will end with a workout designed around the movements taught during that class.
Sign up for your class before coming in
You have up until 15 min prior to each class to do so. Showing up without signing up means 50 burpees in order to workout… provided that the class is not already full. Signing up helps us keep track of your attendance, keeps you accountable for showing up, and helps us to avoid overfilling classes.
Arrive early and stay late. Cheer, clap, and encourage others
Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, being late may cost you a workout. Be warmed up by 10 after to begin the workout with your class… 15 min late means you missed your spot.
When you walk in the door, be aware and respectful of your surroundings
If there is teaching going on, stay quiet so people can hear and learn. If there is a WOD going on, stay out of the way and off the equipment until your class begins.
Extra weightlifting and/or Olympic lifting should be done during Open Gym hours only
Accidents and injuries happen, and usually come as a result of impatience
Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
EMPTY barbells were not designed to be dropped
We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily. Dropping empty barbells is 100 burpees per occurrence. Same goes for kettlebells, dumbbells and barbells with only steel plates on them. (UNLESS doing so is necessary to avoid injury)
Chalk is useful, even necessary. It is also messy
Use as much as you need, but keep the excess inside the chalk bucket. All of the extra dust covers everything in the entire gym and makes it very difficult to keep the gym clean. Use a towel to dry sweaty hands instead of trying to use chalk – it simply combines with sweat and becomes a mushy mess.
Clean up and put away all equipment after each workout
Clean up sweat, blood, chalk, dirt, vomit, hand prints, and whatever else you’ve left behind. Do not spit in the gym. Throw away your used plastic bottles and athletic tape that you have stripped off during the WOD.
Do not come to the gym when you are sick
Not sure that this needs to be explained, but working out when you’re sick isn’t smart, and we don’t want to catch what you have. This rule stands for things like skin infections, bugs, etc…not just colds or flus. Stay home and rest.
Grunting, screaming, cussing, and otherwise making noise are all welcome and encouraged during a workout.
There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.
Young children should not be on the gym floor when workouts or classes are going on.
This is absolutely necessary to keep kids from getting hurt. This is also applies to dogs.
CrossFit breeds a certain competitiveness since all workouts are measurable in some way. Never cheat reps or range of motion in order to beat someone or have the best score on the board. Trust us when we say…coaches as well as other members notice even when you think they don’t. If you can’t remember if you just finished 25 reps or 35, it’s 25. Cheating negatively affects the positive atmosphere of the gym, and when continued, is a dismissible offense. Check the waiver you signed – there is a clause about it.
Finally, please do not begin your workout before your class is ready to begin as a group.
It may be necessary to break the class into separate groups for a two-part WOD, so please wait for your coach to do so before you begin.