From Rugby Fields to CrossFit Gyms: Bridging the Gap

Rugby demands strength, speed, agility, and endurance, all at once. CrossFit training, when applied with precision, hits every one of those areas. That is why it has become the foundation of strength and conditioning for rugby athletes at Pac Gym. Training here is led by Mitchell Bernard, who came through rugby himself and knows how to apply CrossFit principles to sport at the highest level.

CrossFit’s varied, functional movements translate directly to the game. Squats, presses, pulls, sprints, and carries build the kind of athletic capacity that holds up on the field: explosive tackles, repeat sprints, and resilience under fatigue. High-intensity interval training mirrors the demands of a match with bursts of effort followed by short recovery. And the strength work, rooted in Olympic lifting and powerlifting, develops the power to dominate collisions and scrums.

Adjusting CrossFit for Rugby Athletes

The training is not copy and paste. Rugby players need efficiency, not complexity. At Pac Gym, we apply the minimum effective dose: lifts and conditioning pieces chosen for maximum transfer to sport with the lowest risk. Instead of squat snatches, athletes build power and speed with hang power variations. Instead of chasing volume, the focus is on mechanics done well and strong positions that reinforce safe, effective movement.

This approach means rugby athletes get the full benefit of CrossFit’s methodology while avoiding patterns that compromise mechanics or add unnecessary fatigue. The result is cleaner movement, stronger positions, and performance that holds up when the game gets messy.

Universal Fitness Needs

The core principle of CrossFit applies here: the needs of elite athletes and everyday people only differ by degree, not kind. Rugby athletes and general members train the same movements, scaled to their level. Both benefit from functional fitness, training patterns that mimic life and sport. Both build strength, capacity, and resilience.

For rugby, the focus is on performance and durability. For everyone else, it is health, confidence, and longevity. The movements overlap. The intent stays the same.

The Outcome

At Pac Gym, rugby athletes sharpen their edge while everyday members build a fitter, stronger life. Both walk away with improved performance, lower injury risk, and a clearer understanding of what their body can do.

This is CrossFit done right. Functional, adaptable, and effective where it matters most.