Epic MMA Crossfit

Epic MMA is notoriously known as a mixed martial arts gym.  They offer a pretty extensive range of classes such as Brazilian Jiu Jitsu (BJJ), Muay Thai, Boxing, Gymnastics, Strength and Movement, as well as many others including my #1, Crossfit.

This gym is actually the first I wanted to review because it’s near and dear to my heart.  I call it “my happy place” because I’ve built a lot of friendships in my time here.  Yes, this is where I had my first sweet sip of the “Crossfit Kool-Aid” which started my love affair with the sport just over 2 years ago.


The set-up

Epic’s crossfit area is a pretty well-equipped space with most standard crossfit equipment.  On a busy day, you can have 4-5 classes being taught at once in various areas of the gym but this morning we were amidst the morning boxers as well as the ladies Epic Body Fit cross training class in the free weights area.

The crossfit space is compact with a very worn in foam floor lined with rowers to the front, assault bikes to the side, and rigs to the back.  Ceilings are quite low, as this is a commercial building very inconveniently located above HSBC bank – hence the very strict “No dropping weights” policy during office hours.


The Class

The 6:15am class is not for the faint of heart.  It’s obscenely early, but for those who want to start their day by shocking their bodies awake with the likes of lifts, gymnastics movements

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After warming up, we started with some strength training including a super set of heavy bench press (1-3 reps) and kettle bells clean and jerk, 5 sets.

Workout of the Day (WOD) 5 sets for 30 minutes (each set starts after 6 minutes)

  • 400 meter row, 15 burpees and 10 toes to bar.

Coach Kris was there to tell us to pick our bums off the ground.  He’s a very knowledgeable coach with a hands off style and a great sense of humour (even for a Canadian) who is happy to give a nudge when he knows you can push a little harder.

Things I didn’t like

For a beginner, you might feel a little lost because of the coaching style is casual.  Classes can be quite big, making workouts with any barbell lifts feel cramped.

Things I liked

It’s hard to be an impartial reviewer of this class since I’ve had so many amazing memories in this gym.  Most notably, my Pregnancy WOD when I was 8 months large and in charge with my son- which happened to be exactly 12 months ago today (see photos below).  Epic is a really great well- rounded gym with good facilities and probably one of the most convenient locations in Hong Kong.  The people are what I like best about Epic.  It’s a friendly atmosphere with a low level of ego and competition, which makes working out here fun.

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Pregnancy Wall Ball WOD from 12 months ago. I’m the one with the built-in ball.


The crossfit area definitely needs an upgrade.  The floors are old and in some places a little bumpy.  Epic is in need of things like wall ball targets and a place for those really capable crossfitters to use the rings without risk of decapitation.

The women’s locker room showers not the cleanest, but considering the amount of traffic that passes through in the mornings, I suppose you’re bound to find a hairball or 2.  Locker room air conditioning and more functioning lockers would make a big difference.

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Overall, the basics are covered, but there are no frilly smelling shampoos, lotions or creams if this is the kind of thing that you are looking for.


A drop-in class will set you back $280, but if you are a HK ID holder then you are entitled to a free trial.

Fun o’meter

8/10.  The coaches and people make this place a good