WHY FSC?

At FSC we believe in helping others achieve their health and fitness goals with broad and varied functional fitness. People start strength and conditioning programs for varying reasons and it our desire to assist people in achieving those goals, whether it's to get stronger, lose weight, improve fitness or skill for a chosen sport. It may even be simply to meet people and embrace another social environment.

At FSC we provide personal training in a group setting. You will receive shared attention with 1-16 other members. This means that you can have a personal trainer at a price you can afford with some independence. Expect constant attention from your coach during skill and strength training and an extra push during your workout. In addition, you will receive information and education on mobility and nutrition.

Why Does Functional Fitness Work?

Functional fitness is effective because our approach to fitness promotes and cultivates a well-rounded and all-encompassing form of physical wellness. Our emphasis is on avoiding specialization. Our firsthand experience as coaches has shown that more frequent, brief, diverse, and high-intensity training sessions lead to superior outcomes. Instructors frequently introduce variations in weight, distance, and pace in each workout, incorporating both aerobic and anaerobic exercises. Occasionally, workouts prioritize strength, speed, or endurance individually, while at other times, they incorporate a blend of these elements.

Due to the emphasis on a wide range of abilities, individuals who engage in our program experience substantial enhancements in their physique, overall physical capability, and health metrics (such as blood pressure and cholesterol). Their proficiency in sports and everyday activities also noticeably improves. When our approach to functional fitness is consistently adopted, achievements and positive outcomes are assured!

Our Classes

In our one-hour group sessions, members will be led by our coaches through multiple phases of exercise and recovery:

A general warm up to prepare the body for exercise

Mobility drills to improve and restore joint mobility and function
Skill or strength based session to improve technique, power or speed
The Workout of the Day (WOD) - which will be any combination of body weight movements, running, rowing, lifting and even gymnastics and Olympic weightlifting. Performed at varying degrees of intensity.

In a typical WOD, we perform functional movements at a high intensity, giving you a comprehensive full-body workout. Each day is a different workout which will be constantly varied. The WOD can last anywhere from 5 minutes to 30 minutes on average, utilising a variety of movements and skills. Workouts usually involve completing a set amount of work as quick as possible, or, achieving as many rounds/repetitions as possible in a given time.

FSC is a great place to start if you:

Want to get in shape, but don't have the confidence, motivation or knowledge to do it on your own
Have lost interest in your gym routine or get bored with your workouts
Think you don't have time to exercise
Are looking to get faster or stronger for your sport
Are no longer seeing results with your current training regimen
Dislike the impersonal “Globo Gym” environment

Join Our Community

FSC aims to hold regular events, seminars, workshops and social activities so as to grow the FSC Family, as well improve your knowledge and skills. Our community also extends beyond the walls of the box to other similarly focussed boxes in Durban as well as the rest of South Africa.

Expect your fitness level to change when you start at FSC. Individuals will notice improvement in their skills. A runner might improve on strength, where as a lifter might improve on their stamina. And those who come in 'deconditioned' may find that after only a few weeks they can do a push-up, pull-up or lift a barbell even if they've never done so before in their lives.