Located in a shophouse in a community surrounded by lots of greeneries, and nut-inspired street names, CrossFit Morpheus now serves the beautiful neighborhood minutes walk from Cashew MRT station.
Meet Eric Woo,founder & head coach
…one of Singapore’s avid CrossFitters, who is living his dream by running this box to help his athletes become a better version of themselves, for three years and counting up.
Growing up, I was never the athletic kid. I loved soccer, rollerblading and playing drums in a marching band in school. I was incredibly active but not in a competitive level that many teenagers are familiar with. Once I grew out of my teenage years, my athletic endeavours ceased (occasionally friendly soccer matches) and it wasn’t until I started CrossFit.
CrossFit has become part of my life ever since I started in 2013. It keeps me motivated and pushes beyond my limits in everything I do. I am still not the biggest, fastest or most athletic guy around, but I take pride in learning the movements inside and out as well as ways to cue them successfully so that I can coach others to be better than I could ever hope to be.
- CrossFit Level 1 (Singapore)
- CrossFit Level 2 (Bangkok, Thailand)
- CrossFit Kids Trainer (Cardiff, Wales)
- CrossFit Weightlifting (Berlin, Germany)
- Certified Sports Massage by (ISSA)
- Functional Training Specialty (A.C.E)
- First Aid & CPR Certified
CrossFit has become part of my life ever since I started in 2013. It keeps me motivated and pushes beyond my limits in everything I do. I am still not the biggest, fastest or most athletic guy around, but I take pride in learning the movements inside and out as well as ways to cue them successfully so that I can coach others to be better than I could ever hope to be.– Eric Woo, founder & head coach
Q: What is CrossFit?
It’s a strength and conditioning workout that is made up of functional movements, performed at a high intensity level. We incorporate Olympic Weightlifting, Gymnastics and Cardiovascular movements like running, rowing, biking, etc. to achieve each individual’s fitness goals.
Workouts are constantly varied – so it won’t be the same every day, week and month! There is always something for you to work and improve on like squatting heavier, perfecting the Handstand or fine-tuning your engine (Cardiovascular capacity) – just to name a few. You won’t be doing this all alone as we have a supportive community to help you through this journey.
One thing we are confident is that CrossFit will prepare you to face any physical challenges. If you would like to unlock your full potentials…simply put, to be a badass – come join us at CrossFit Morpheus.
Q: This sounds very intense. I’m not sure if I will be able to keep up and is CrossFit really for me?
You must first understand your abilities, limitations, weaknesses and strengths. We have coaches to assess all of those during class. We focus on moving well and getting techniques right. If you are unable to do any movement, we will modify it while maintaining the stimulus so you still get a good workout at the end of the day. Learning a skill takes practice and building strength takes time. Give it some time and being consistent is key. We have helped countless people in getting stronger, faster, fitter and CrossFit is definitely for anyone just like you!
Q: How often should I hit the gym?
For a start, 2-3 times a week is ideal. Ramp up the frequency when you are more adapted to the intensity. Some of our members come in 5 times a week and some once or twice a week. It varies, as some has different work-life commitments and some prioritize fitness.
In a week, you should have 1 or 2 rest days for recovery. Your body needs to rest. That doesn’t mean you have to be a couch potato on your rest day. You are encouraged to do a recovery swim, stretches/mobility work or short jog.
Q: You mentioned workouts are always different on a day-to-day basis. Will I be able to know before I come for class?
Yes! We publish workouts daily. You’ll get to see the WOD the day before. We don’t encourage cherry-picking WODs which is why we limit publishing WOD 1 day before as opposed to 1 whole week of workouts. Cherry-picking WODs for instance, there are movements which you suck at, don’t like and avoid at all cost, so you only attend the class with movements you are good at. Don’t do that. We want members to practise and get comfortable with movements they are not so good at and that’s how we get better over time.
Q: How big are classes? I’m quite shy to work out with a group of people. Are there both males and females working out together?
Our class size is capped at 10 per session. We have male, female, young, not-so-young, all working out at the same time. If you have not worked out in a group before, you are in for a treat! The extra motivation, cheers, claps and vibes are at a whole different level when working out in a group. It makes every tough workout way easier than expected.
If you are still unsure, we can arrange private sessions (1-on-1) to help you familiarize until you are ready to join the class.
Here are a few Box Rules at CrossFit Morpheus. This is our home and you are a part of our CrossFit family. We adhere to these rules that best reflect our Box’s culture and allow us to have a fun, safe, clean and respectful training environment for everyone in our community.
1. Welcome to CrossFit Morpheus
We are a community and we want everyone to feel part of it. Don’t be late for class. Come early so you can say hi to new faces as well. Being consistently late for anything is not cool. And, having proper warm up prior to WOD is essential. We don’t really like to punish but 10 burpees for every minute late will be a good warm up since you have missed it.
2. Respect the Coaches
Please pay attention when the Coach is explaining the WOD and movements. You may have heard the instructions for the movement a hundred times but it may be the first time for the person standing next to you. Besides, you may just learnt something new and it could be what separates you from your next PR.
3. Be positive
Eliminate “can’t” or “never” in your vocabulary! Don’t drag others down with a bad attitude. It’s useless to whine as it won’t make anything easier nor anyone feel better. We believe anything is possible with a little hard work and determination. Be optimistic, have fun and push yourself and others to do better.
4. Keep workout area clear
Put away water bottles as they may spill and endanger fellow members. Put away unused weight plates, dumbbells, etc. while doing WOD as it frees up space and we can have a safe workout area. Store your bags in the appropriate area.
Wear deodorant. Clean up your sweat, blood and tears. Wipe down equipment before putting it away. Pick up your used tapes, sweaty clothes, towels, shoes, etc. and don’t leave them behind.
Please take care of the equipment. Put away everything you used back to where it belongs. Scrub off chalk marks on barbell before putting it back. Do not drop Dumbbell, Kettlebell or any weight unnecessarily. Do not drag boxes across the floor.
7. Barbell Etiquette
Do not drop empty barbell or when stripping weight off it. Barbell can be dropped from overhead only when 25lbs plates and heavier are loaded. Always load the bar with heavier weights first, for instance, load 25lbs followed by 15lbs plate – not the other way round. Do not hog all the 10lbs plate, change to a heavier plate instead.
Chalk stays in the bucket. Do not place it anywhere for your convenience. Pat off access chalk into the bucket not on the floor or in the air (its not magic dust). Do not use it to mark off your rounds on the floor. Do not chalk it on the barbell and the pull up bar.
9. No one left behind
The WOD is not finished until the last member in your class is done. Cheer them on. We guarantee there will be a gruelling WOD where you will be the last one standing and you would need the extra push to get you through it.
10. Leave your ego at the door
Be humble, work hard and smart on your own level towards your goal. Challenge yourself and continue to progress through scaling options until you can execute full range of motion. This stuff takes time so be patient.
11. Accountability and Integrity
Do not cheat. It’s awkward when you do and evident to everyone around you. Try to complete every rep with good form and full range of motion no matter the time it takes you. Train with integrity and the #gainz will come. Always train with the CrossFit movement standards, they are there for a reason.
12. Train smart
Warm up, cool down, stretch, take rest days, we love Gainz….but make them smart gainz! Track your goals, workout times and PRs. Celebrate your accomplishments!
Got more questions?