It's ok to feel nervous when you first walk through the roller door at CrossFit 3340... but you won't be for long, there's friendly faces everywhere! You won't find rows of stationary bikes, ellipticals, and treadmills nor will you find weight machines. But you will find pull-up bars, barbells, rowers, kettlebells and wide open space for squatting, running, jumping, climbing, lifting, pushing, pulling, and throwing – moving as your body is designed to move. It means that all your workouts will comprise of exercises that mimic movements performed in day-to-day life or sport. We focus on improving functional movements that are necessary and common in your daily activities.

Structured and constantly varied programming, you will never get bored. We rarely do the same workouts, but we do repeat on purpose occasionally, to test your progress.  You will never have to program your own workouts or spend hours in the gym. Instead, each day a workout will be provided for you that is scalable to suit your fitness level. And because our workouts are rarely longer than 60 minutes, they can fit into even the busiest of schedules.

What to Expect


An hour long, each session includes -

  • Extended warm up.

  • Focus on skill and strength component 

  • Main WOD (Workout Of the Day)

  • Cool down and stretch


The session starts with a dynamic group warm-up led by the coach and reflect our workout of the day. We then undertake some skill, technique or strength work or a challenge. This component is followed by an explanation of the WOD including practice and coaching of the various exercises included in the workout.  The coach will adjust the weight, reps, and movements in the workout for your fitness level.  We will all start the Workout of the Day (WOD) together, but everyone will move at their own pace.  



We encourage high-fives, friendly competition, and cheering each other on.  The actual workouts are between 5-40 minutes of work and the average around 10-20 minutes.  After the workout, we will record our results.  Then as a team, we cool down, stretch and chat.


CrossFit 3340 is not your average gym where, in most cases, you don’t receive any coaching at all and you are left to decipher the pictures on the machines and fend for yourself or where there is no one paying attention to your form, your safety, or your progress. At CFB, our coaching methodology doesn’t subscribe to machines and 'three sets of 10'. We implement various strategies to help our clients attain their fitness goals, from nutrition counselling to experienced coaching on complex movements. Athletes who train at  CrossFit 3340 will learn the benefits of Olympic weightlifting, power lifting, kettlebells and basic gymnastic and body weight movements. We focus our attention on effectively coaching our clients to move efficiently, realise their athletic potential and achieve their fitness goals.


To ensure our athletes are provided every opportunity to succeed in a non-intimidating environment, we also offer private coaching. 

Expect To...


  • Have fun

  • Learn how to properly (and safely) workout

  • Receive a high level of coaching from a professional trainer

  • Improve athletic performance, physique and overall fitness

  • Make new friends

What is expected of you?


  • To show up! Most of our members work out 3+ days per week.

  • Leave your ego at the door. It is most important to workout at "your" level. 

  • Arrive on time, with a good attitude, open mind, readiness to learn and desire to work hard.

  • Constantly strive to improve.

  • Train consistently. There is no "magic pill". Workout often and you will get fit!

  • Represent our CrossFit Bacchus community with integrity and pride.

What to wear?

Clothes you can workout in that will allow you full range of motion.

With regard to footwear, any type of athletic shoes will suffice, however some people prefer flat soled training shoes (less heel than common running shoes), as well as Olympic Lifting shoes for those days when we’re weightlifting.  Long socks can be beneficial for rope climbs, box jumps and deadlifts.

*Important Ego Check*

CrossFit can be as intense as you make it. Only you know what you’re capable of. Remember to be realistic about your current fitness level as you are getting started.

We suggest you ease your way into the program by following these tips:

Listen to your body! If you’re physically hurting and risking injury, STOP what you’re doing.

It is OK to take breaks for survival during CrossFit workouts.



  • Proper form or movement mechanics comes first.

  • Repeat proper form over and over.

  • Increase intensity by increasing speed, weight or volume of reps ONLY after steps 1 and 2 are constant.

  • NEVER compromise form to improve your time!

  • It is more than OK to use lighter weight on workouts to maintain proper form. If you use lighter weight just so you can “win” the fastest time, that’s when it’s not cool.

  • This is about self-improvement, not self-promotion. Leave your ego at the door and make the intensity level the best you can vs. comparing yourself to others.