What to Expect in our Classes

Every Salt Strength class is designed to challenge you — while keeping it accessible and effective for all fitness levels.
We start with a dynamic warm-up and targeted mobility to prime your body for movement. Then we move into the strength focus of the day, which could include foundational lifts like squats, deadlifts, or Olympic movements such as the clean & jerk.

Once we’ve built some strength, it’s time to turn up the intensity with our Workout of the Day (WOD) — a fast-paced, functional workout designed to push your fitness, endurance, and mental grit.

New to this style of training? No stress. Every movement is scalable, and our coaches are here to guide you with expert instruction, modifications, and support — so you’ll never feel out of your depth. Check out our class timetable here.

Our awesome programming is done by our good friends from New Zealand at Renegade Performance (CrossFit East Tamaki). These guys have sent many individuals and teams athletes to compete at the CrossFit Games and provide world class programming.

Open Gym

Prefer training solo or can’t always make it to class? Available Mon - Fri 10am - 4pm Salt Strength offers flexible training options during Open Gym hours, with three structured programs available to follow:

1. Class Program
Follow the same daily programming as our coached CrossFit classes — including strength, conditioning, and WODs — but on your own time.

2. Build
BUILD is our strength-focused accessory program, perfect as an add-on to CrossFit or as a stand-alone session.
Each workout starts with a primary lift (think squat, bench press, or strict press), followed by supersets of accessory exercises that target supporting muscle groups.
Expect tempo work, full range of motion, and progressive strength development — without a WOD at the end. Simple, focused, and effective.

3. Cardio Club
Exactly what it sounds like — a 40-minute cardio sweat session designed to get your heart rate up and keep you moving. Whether you’re building your engine or just love a good sweat, Cardio Club delivers.

No matter your training style, Salt Strength has the space, structure, and support to help you move on your own terms.

Saturday Smasher Class

Our Saturday sessions are usually partner-based — a solid opportunity to bring a mate or pair up with someone in the gym. The format varies week to week, but you can expect a tough, well-structured workout that still brings a good atmosphere. More social than our weekday classes, but no less effective.

Olympic Weightlifting Class

One of our most popular sessions of the week, this class is all about refining your technique in the Olympic lifts — the Clean & Jerk and Snatch. With a strong focus on skill development, mobility, and precision, it’s ideal for anyone looking to improve their lifting mechanics, build strength, and move better under the bar.

Whether you're new to weightlifting or working toward more advanced progressions, this class provides the coaching and structure to help you lift with confidence.