What Is CrossFit?

What is CrossFit?

CrossFit is constantly varied, high-intensity, functional movement. CrossFit is not a specialized program but a deliberate attempt to optimize your physical capabilities in each of the ten recognized fitness domains. Here at CrossFit IronMill we don’t specialize in one area of fitness but in all ten. The ten fitness domains are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.

No matter what walk of life you are from CrossFit will help you achieve your fitness goals. Everyone has a starting point whether that is walking around a block or not getting off the couch unless to get food or about to run your tenth marathon, crossfit is designed for you, no matter your starting point or your age.

Like our CrossFit body our bodies come in every shape, size and age, yet our workouts everyday are designed for everyone to do. Yes everyone!

What is involved in CrossFit


The “WOD” workout of the day is posted for you to see the day before through our Facebook page. Your WOD will always have a highly qualified friendly coach motivating, pushing and guiding you through your work out. CrossFit is a globally recognised fitness program that’s proven to deliver results.


Functional movement


Refers to the safest, most efficient position to power through a movement. There are a lot of misconceptions and fallacies out there about CrossFit. The truth is that what we do in our workouts mirrors what we do in our everyday lives. To a person walking by flipping a tire looks like crazy, “he-man” work. But if you have ever moved a mattress upstairs or dipped out a wheel borrow full of dirt you already know the movement. When you think about what you do in a day from getting in and out of your car to cleaning the house you are constantly squatting, twisting and lifting objects from the ground to over head. Through functional training you will increase your strength for every day life and reduce your risk of injuries and the aging process.




Is a word that you will hear frequently at Iron Mill. In every class everyone does the same work out, but the workout (WOD) will always have several scaled options. This makes it possible for all of us no matter our age, size, shape and ability to work alongside each other safely. We encourage and motivate each other through training but ultimately every work is yours alone. Your work out= your pace. We Scale load and intensity but we never change the program.


High Intensity


Is a concept that at first is hard for new Cross Fitters to grasp. For most of us workouts efficiency is only proportionate to the amount of hours spent in the gym. You will never hear a cross fitter say “ I had a great work out, I was in the gym for 4 hours” You are more likely to hear, “ I finished in 8 minutes” You might start skeptical that high-intensity workout, done in a fraction of the time as they are used to, can lead to faster results. But Results don’t lie! You will find a fun, affordable, results driven program here at Cross Fit Iron Mill that is also a community of like-minded people all working side by side.


Sharelle Wagner

Crossfit Trainer


After completing Year 12 in 2000 I started working at Perfect Fit at Burnside teaching classes, reception and gym floor. It must have been fate that one morning a trainer didn’t rock up for work and I was asked to take through her morning list of clients. I think it was safe to say I found my passion and career that morning, and I have and will spend my life doing and becoming a master in my trade.
I spent 3 years at Zest Burnside building a client base and studying functional movement, special populations, rehab and sports specific training. I also found a sport that I was passionate about competing in the Iron Man series. It was at this time that Fitness First moved to town. I was recruited as a personal trainer and with in a year I was managing the personal training department at Payneham. Over the 7 years that I was with Fitness First I had a lot of opportunity, growth and personal training development that has brought me to where I am today. I was lucky to have worked under some of the best people in the fitness industry, which in turn saw me move through the ranks to regional manager before moving to Sydney with the company. For five years in a row I was awarded Personal Training manager of the year and fittest women within the company Australia wide. This gave me the opportunity to work with the Australian Team in the Beijing Olympic Games 2008. I then moved into lecturing and trainer development before I had my beautiful baby boy who is now about to start school. During my time at home with him is when I found CrossFit!!! What I love about CrossFit is that you train every fitness domain not just one.
The CrossFit method of training gave me the best results I have ever experienced and the body to match.
At Iron Mill I look forward to helping each and every member reach their personal goals and improving their general wellbeing through diet, lifestyle and hard training. We all learn from each other and better your self’s daily and I look forward to sharing your fitness journey with you and seeing you succeed.
Cert III & IV In Fitness
Master Trainer
Fitball level 1 & 2
C.H.E.K Exercise Coach Level 1
C.H.E.K Science of the shoulder
C.H.E.K Science of flexibility
Per and Post natal training
Senior First Aid
Business and communications level 1
Aerial Yoga Instructor
Les Mill RPM Instructor
Group Fitness and Aqua
CrossFit Level 1 Coach

Claire Biggs

CrossFit Trainer


Fitness has always been a big part of my life, as a child my parents encouraged me to compete in a wide variety of sports including triathlons, distance swimming events, rock climbing and cross country running.
On leaving school, I joined the military where I served 11 years, in both the Royal Air Force (UK) and Australian Air Force. I was deployed numerous times and am proud to be a veteran of 3 overseas operations. During my time in the military I represented the RAF in triathlons and trail running events and continued to train hard to improve my fitness.
I was lucky to have access to great facilities and instructors and to be part of many adventurous training exercises including climbing mountains in Northern Ireland and kayaking across Scotland. On days when the gym instructors were not available I would run military circuit training for my workplace, which is where I found my passion for coaching others, making people feel confident and strong and seeing people achieve their goals.
I entered the fitness industry 3 years ago. As a personal trainer, I am always looking towards improving my skills and knowledge. I believe in focusing on being strong, fit and flexible, with balanced eating patterns and rest. Aesthetics will come as a result of focusing on these. I prefer functional training, which follows the body’s natural movements patterns and mechanics. I also believe cardio plays a part in being fit and healthy. Most importantly getting fit should be fun and something you look forward to.
CrossFit ticks all these boxes it aims to be inclusive of all fitness levels and to get people fit for the ‘real world’. It provides measurable results, so you can see your improvements. It uses big compound movements, so that it is efficient and has a strong emphasis on technique and form. It is also varied, so you don’t get bored doing the same thing week to week. The CrossFit Method covers diet, metabolic conditioning (cardio), functional gymnastic style movements, strength and competitiveness, everything you need to be the fittest version of yourself.
Personally, I enjoy the WOD (workout of the day), which you can do in a class or by yourself. I also love the CrossFit community, where you make new friends who support you through those last couple of pulls ups or cheer you when you get a new PB. I’m not one to stare at myself during exercise and I like the atmosphere of the CrossFit Box, its not about what you look like (there are no mirrors), its about how hard you are working.
It’s really exciting to be part of CrossFit Iron Mill, to make CrossFit accessible to everyone and build our own CrossFit family.
Certificate 3 and 4 in Fitness (2010)
Crossfit Level 1 (Feb 2013)
Punchfit (2010)
TRX Trainer (2010)
Kettle Bell Level 2 Trainer (2010)
Senior first aid (annually)
Certificate 4 in Massage Therapy (2011)

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