Cross Fit

A grueling workout regime that compels one to stretch his/her limits and push oneself to new heights. Sledge hammers, monkey bars, workout bands and dumbbells - they soon become more than just workout tools. At Quantum Fitness, well-appointed CrossFit Zone offers a core strength and conditioning program based on functional movements which reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

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Cross Fit Workout

CrossFit is an effective way to get fit. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. Part of the appeal of CrossFit is the camaraderie that’s forged in the furnace of doing a brutally hard workout together. You may not get that from a unaccompanied run-through of a CrossFit workout, but the good news is you will still get the physical benefits of the workout when flying solo.

Here are 4 of the popular types of CrossFit workouts you can use to break up the monotony of body-part splits.

  • EMOM

    Stands for “every minute on the minute”. Start a running clock and do a set number of reps at regular intervals, typically (but not necessarily, despite the name) at the start of each minute. The EMOM workout scrutinises your powers of recovery.


    “As many rounds as possible”. Complete a given exercise combination as many times as you can within a given time. It’s a battle of mind over searing muscle.

  • RFT

    “Rounds for time” means completing a given number of rounds of a circuit as fast as possible. The short rest periods help develop long-lasting muscle endurance.

  • Chipper

    A one-round series of exercises, usually with high reps, to be completed in the fastest time possible. A high-volume, muscle-building grind.