Why We Train All 10 Components of Fitness at Steel Foundry CrossFit

When most people think about “getting fit,” they’re usually focused on one or two things: running further, lifting heavier, or maybe just breaking a sweat. But true fitness goes much deeper than that.

At Steel Foundry, one of the leading places to do CrossFit in Manchester, we don’t leave it to guesswork. We train using CrossFit’s definition of fitness, which is built around ten general physical skills. If your goal is to become truly fit—capable, adaptable, and ready for anything—then all ten need to be trained.

The 10 Components of Fitness (With Real-Life Context)

1. Cardiovascular/Respiratory Endurance
CrossFit: The ability of body systems to gather, process, and deliver oxygen.
SFCF Examples:

• Pacing through a 15-minute AMRAP without redlining too early
• Steady effort across 1K row repeats
  Everyday Life: Walking up flights of stairs or running to catch the bus without gasping for air

2. Stamina
CrossFit: The ability of body systems to process, deliver, store, and utilize energy.
SFCF Examples:

• Completing all 5 rounds of a longer workout with consistent effort
• Workouts where you need to stay moving for 30+ minutes
  Everyday Life: Doing a full day of physical work (cleaning, gardening, DIY) without constantly needing to sit down

3. Strength
CrossFit: The ability of a muscular unit, or combination of muscular units, to apply force.
SFCF Examples:

• Back squats, deadlifts, and strict presses under load
• Lifting heavy objects during workouts
  Everyday Life: Picking up your child or carrying heavy shopping bags without strain

4. Flexibility
CrossFit: The ability to maximize the range of motion at a given joint.
SFCF Examples:

• Getting into a full front rack or overhead squat position
• Stretching post-class with controlled movement through joints
  Everyday Life: Reaching down to tie your shoes or getting in and out of the bath with ease

5. Power
CrossFit: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
SFCF Examples:

• Performing a power clean or box jump
• Hitting an explosive push jerk or medicine ball throw
  Everyday Life: Reacting quickly to catch yourself from falling or lifting something heavy and fast off the floor

6. Speed
CrossFit: The ability to minimize the time cycle of a repeated movement.
SFCF Examples:

• Quick barbell cycling during light power snatches
• Sprint intervals in conditioning work
  Everyday Life: Moving fast when needed—like chasing after your dog or making a quick dash in the rain

7. Coordination
CrossFit: The ability to combine several distinct movement patterns into a singular distinct movement.
SFCF Examples:

• Performing double unders or a kipping pull-up
• Learning Olympic lifts that involve timing, sequence, and control
  Everyday Life: Catching a set of keys thrown your way or stepping over uneven ground without tripping

8. Agility
CrossFit: The ability to minimize transition time from one movement pattern to another.
SFCF Examples:

• Navigating shuttle runs or cone drills
• Moving quickly between movements in a chipper workout
  Everyday Life: Changing direction quickly without injury—like dodging someone in a crowd or moving around furniture

9. Balance
CrossFit: The ability to control the placement of the body’s centre of gravity in relation to its support base.
SFCF Examples:

• Holding a handstand or performing single-leg movements like pistols
• Farmer’s carries or overhead walks with kettlebells
  Everyday Life: Standing on one foot to put on your socks or walking upstairs without holding the rail

10. Accuracy
CrossFit: The ability to control movement in a given direction or at a given intensity.
SFCF Examples:

• Wall balls to a target or hitting calories precisely on the Echo Bike
• Controlling barbell tempo during lifts
  Everyday Life: Pouring hot water into a mug without spilling or throwing something to a specific spot

Why This Matters

Our programming ensures that, over the course of each week, you’re developing across all of these areas—not just the obvious ones.
You’ll build strength and power through lifting. You’ll develop endurance and stamina through conditioning. But you’ll also improve balance, agility, coordination, and accuracy—skills that are often overlooked in traditional gym settings but make a massive difference both in training and everyday life.

It’s not about being elite in one category. It’s about becoming capable in all of them.

That’s the difference between random workouts and intentional programming. That’s what makes Steel Foundry different—and why we’re proud to be part of the CrossFit community here in Manchester.