Our Services

At CFRD we run over 40 classes per week, and welcome people of all ages and fitness levels, from our Mini Dragons CrossFit for kids classes, right through to our Silver Dragons classes for the over 60’s.

Contact us for a free trial, and we will match you up with the ideal class, whether you’re a complete beginner or have done CrossFit before.

CrossFit Workout of the Day

This is our main class type and runs several times a day. It is based around the CrossFit principle of ‘constantly varied functional movements performed at high intensity’. Every day’s workout is different and is coached in a group session. Classes can be scaled to your own level.

CrossFit Elements for Beginners

Designed to teach you the fundamental movements of CrossFit so you learn the technique thoroughly and safely. We start with plastic sticks and then move through adding weight as you get more confident and are moving well. Skills covered are deadlift, squat varieties, overhead press, and the gymnastic movements on the rings, bars and handstands.

West Auckland Barbell Club

Olympic Weightlifting - West Auckland Barbell Club

A barbell class focused around the 2 movements in the Olympic Weightlifting sporting discipline, Snatch & Clean & Jerk. You don’t need to be highly experienced in this field to give this a try but should be familiar with the barbell squat movements prior to enrolling.

Dragonflies Express Lunch Class

A fast and fun 40 min boot camp style class, with a focus on fitness, bodyweight movements and core strength.

CrossFit Kids

Mini Dragons - CrossFit for Kids

Fun classes for 7-11 year olds to get kids moving safely and learning fundamental movement skills for sport and life.

Silver Dragons CrossFit

Silver Dragons - Fitness for 60+

Are you 60+ and finding that old or new health conditions are getting in the way of the physical activities that you love to do? CrossFit Red Dragon have launched our ‘Silver Dragons’ exercise class specifically designed for ANY fitness level.

Led by qualified physiotherapist Taryn Davis with over ten years experience in older adult health and rehabilitation, you will receive a FREE screening to assess baseline fitness, and discuss any health conditions that may be of concern. Taryn  coaches 2 classes per week, with exercises tailored to each person’s individual abilities.

These classes are designed to build functional strength and mobility, whether it’s getting in and out of a car or climbing stairs, or getting back to doing activities you love such as sport or playing with the grandkids!


Designed to strengthen shoulders, back and abdominal muscles, our Pilates classes will also help to improve your balance, posture and flexibility.

Personal Training

Personal Training

Here at CFRD we have experienced and highly skilled trainers to suit your needs. If you require a personal touch to your training, don’t hesitate to ask us about our Personal Training program. Through our PT sessions, our trainers will customise the training to your ability and restrictions in order to ensure that you achieve the level of fitness and performance that you desire.

Personal training is priced at $70 per session, with bulk session discounts available.

6 Week Challenge

6 Week Challenge

The CFRD 6 week Challenge runs 3 times a year (January, June and September) and is a great way to kick start your health and fitness goals. Suitable for beginners.

The package includes 3 CrossFit Elements classes per week (18 classes in total) and a personalised meal plan to ensure your nutrition is healthily fuelling your body, all for $300.

Our next challenge starts on 29th January 2019!