The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness



    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

    Movember 2011
    Tue 01 Nov to Wed 30 Nov 2011

    Sleep Seminar
    7.30pm Wednesday 09 Nov 2011

    REX Affiliate Cup
    Sat 12 Nov 2011

    FREE Open Gym
    12pm - 3pm, Sat 19 Nov 2011

    Real Fitness Standards Grading - Level II
    Sat 03 Dec 2012
    No Classes This Day

    These dates are subject to change


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    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments


    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

  • © The Cell - Real Fitness and, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and with appropriate and specific direction to the original content.

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Getting Started


The only way to begin your training at The Cell is with a Free Introductory Session. These are by appointment only – contact us today to schedule yours.

Our Intro Session is a complimentary one-on-one training session with a Cell Head Coach during which you’ll get a chance to learn a lot more about our program and actually experience a workout for yourself. It is by appointment only and is a pre-requisite for starting our classes. Its purpose is to help us serve you better by getting to know your goals and expectations, fitness level, and experience. After your Intro, you can choose one of several membership options that give you access to our group fitness program and classes.


If you want to try our workouts for yourself, you can start immediately. Go back to our home page and check out our Workout of the Day (WOD). These will give you a good example of the style of our training. However, please be aware, these workouts are designed for the fittest of individuals and can be very tough.

Here’s a few suggestions to get you started.

1. Learn the movements – many of the exercises that we include in our workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing it is an easy way to get hurt.

2. Start easy! Get through the WOD. Modify it any way you need to – split up a high repetition set into many low rep sets, reduce the weights, reduce the volume or distances.

3. Make the WOD a habit. Three days on, one day off; or Five days on, two off. Consistency is the key. Hold off on the intensity at first. Be consistent.

4. After the first month or two, start increasing the intensity of your workout. Many people ask the question, “Is the WOD really all I need to do?” The answer is an emphatic “YES”. Your goal is to attack every workout and tear it to shreds. It should CRUSH you! This high intensity is part of the design of our program and is required to get the full benefits. When training at high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the WOD, very often in 20 minutes or less, to enable you to develop world-class fitness!

If you run into difficulties on your own, want to get personal or group instruction, or want to simply learn more, we suggest the following:

SCHEDULE a Free Intro Session with a Cell Head Coach. Contact Us.

Read “How to start” from

Download a free copy of the CrossFit Journal entitled What is Fitness?

Download a free copy of CrossFit Foundations

Browse the web site for loads of information, especially on the message board.


Working one-on-one with a coach is a great choice when addressing things about your health and fitness that are unique and personal. Our job is to help facilitate your listening, thinking, learning, being aware and being responsible. We guide and steer you on a course, and are there to help you maintain your heading when life throws you curve balls. We also make it clear from the start of our relationship that YOU are ultimately responsible for your results. YOU have the power to have whatever body, fitness, health, and vitality you want! Our instruction focuses on movement techniques and skills, physical conditioning, and the development of healthy training and eating habits, and self-discipline, so that after a period of time, you’ve got the experience and confidence to do it on your own.


1. Fitness – Stabilization comes first; followed by strength, flexibility, stamina, endurance, power, speed, agility, balance, coordination, and accuracy. The movements and exercises we use combine bodyweight calesthenics with weightlifting, gymnastics, and cardiovascular exercise. The movements we teach are functional (mimic movements in real life and sports), and our workouts are fun (once you’re finished) and varied so that your body always has a reason to make an adaptation.

2. Nutrition – From losing weight to peak performance, what you eat is responsible for at least 60% of your results in your health and fitness training. We’ll work with you on developing a unique nutrition program that actually works with your life with emphasis in areas like eating habits, food choices, shopping, planning and preparation, snacks, and eating out.

3. Re-Conditioning – Maybe you’ve spent years focused on your career and work, and neglected your health and body. Maybe you’ve had a nagging injury that has kept you from doing the things you really want to do. It’s time for a change! This is a gradual and systematic process that we guide you through to regain your flexibility, range of motion, strength, and coordination.

4. Motivation / Accountability – Do you follow through? Are you good for a couple weeks only to find that you can’t keep it up? Do you continually get good results and performance increases or do you find yourself stuck, stagnant, or maybe even moving backwards? How’s your “self-talk”? Do you believe in yourself? These are some of the many questions help you answer en-route to a completely new you!

If Private Coaching is for you, Contact us to schedule a Session.