What is the purpose of a functional fitness training programme?

One of the things that drew us to CrossFit was that it’s not just a high intensity workout. CrossFit is not just about getting your heart rate as high as you can or getting through a workout as fast as possible. There is an emphasis on functional movements and functional training.

What is functional training?

At its very core, foundational training is about exercises that help you perform activities better in everyday life. For example, a squat is considered a functional movement because it helps you sit and stand better — something that we do frequently through our entire day.

A deadlift can also be considered a functional exercise as it helps us move dead weight from the ground. Think of the last time you did a grocery run, you probably had to lift some heavy grocery bags from the ground. Deadlift is an exercise that will help you get better at it.

To some extent, all good exercises can be considered functional because all exercises, when done within a person’s capacity and limitation, will benefit a person. However, there are definitely some exercises that are more functional than others.

What are the 7 functional movements?

crossfit singapore, asian squatBecause we are all unique individuals, what is considered functional to you may not be functional to others. What is functional will come down to your unique lifestyle and the activities that you carry out on a day to day basis.

There are, however, some movements that are universally helpful to everyone. The seven functional movements that you should be familiar with are:

  • Pull (e.g., lat pulldown, pull ups, rows)
  • Push (e.g., shoulder press, bench press)
  • Squat
  • Lunge
  • Hinge
  • Rotation
  • Loaded carries or gait

What does functional training work?

how to squat, chiropractor singapore
Our programmes are designed for individuals of all fitness level Even if you cannot perform a bodyweight squat we have technique and movement drills that will help you achieve a full squat

At Pom Pi Pi CrossFit, you can expect a workout programme that is focused on functional movements. We also have technique classes to help our clients learn how to move effectively. These classes cover a wide array of lifting technique from olympic weightlifting, powerlifting, to kettlebell swings.

We also fully acknowledge that our members have their own unique goals when it comes to exercise. With this in mind, we work with you to help you get better at what is important to you. For some of you, this may be working towards lifting as heavy as reasonably possible. For others, it may be clocking exercise time in a social group setting.

It is 100% up to you to decide what is important to you and how you want to approach your training with us.

I am injured. Can I still join your gym for CrossFit?

The answer is yes.

You may think CrossFit is about lifting super heavy weights or getting through a super intense workout. Well, that may be the case for some CrossFit athletes but it definitely doesn’t need to be the case for everyone.

If you have an injury, you can join us for our group rehab classes to work on your condition (e.g., back pain, neck pain). These classes are largely open format and it’s a safespace for you to take things slow and work on your recovery. This is one of the advantages of joining a gym that has a sports chiropractor as a cofounder. You can be assured that you are getting one of the best workouts in Singapore!

As far as regular classes go, it really depends on the severity of your condition as well as your fitness level. For most parts, we are able to regress exercises to a level that is suitable for you. If that’s not possible, we can also change the exercise to something that’s more suitable for you.

Unlike other group workout classes in Singapore where individuals will follow a pre-programmed workout that is done by everyone around the world, Pom Pi Pi CrossFit allows you to personalise your workout so that it is meaningful for you.

In short, there’s no cookie cutter approach. Our programmes are written for our members to help our members achieve their own fitness goals.

How to sign up?

You can sign up for a trial to have a sense of what working out with us is like. Our one-week trial will allow you to experience the variety of classes we offer, and for you to see firstland how our functional training can help you.

Our box is at 69 Circular Road, #02-01 and it is walking distance from both Raffles Place and Clarke Quay MRT stations.

If you would like more information about us, do drop us a message via the contact form below. We look forward to see you at our gym!


Frustrated by the lack of results-driven and ethical chiropractic clinics in Singapore, Chiropractor Jesse Cai found Square One Active Recovery to deliver meaningful and sustainable pain solutions.

Our goal? To make our own services redundant to you.

*We do not offer temporary pain relief such as chiropractic adjustments, dry needling, or any form of soft tissue therapy.