“So it’s like CrossFit, right?” That’s the question we hear most when we explain Be Water functional training. The short answer is: no. The long answer is this article.
Both CrossFit and Be Water functional training use compound movements, work on strength and conditioning, and train in groups. But the philosophy, methodology and results are significantly different. I’ll explain why — without bad-mouthing CrossFit, but being honest about the reasons I chose a different path.
What CrossFit actually is
CrossFit is a registered brand and a training system based on “constantly varied functional movements, performed at high intensity.” In practice, this means WODs (Workout of the Day) that change every day, combining Olympic weightlifting, gymnastics, running and bodyweight exercises — all against the clock or as AMRAP (as many reps as possible).
CrossFit revolutionised the fitness industry for several legitimate reasons: it brought high-intensity group training to the mainstream, created a passionate global community, and proved that people want challenging workouts, not just gym machines.
Where CrossFit and Be Water diverge
1. Repetition vs constant variation
CrossFit: The WOD changes every day. The philosophy is “prepare for the unknown and unknowable.” This creates variety but makes it difficult to measure progress and build linear strength.
Be Water: Weeks repeat. If on Monday you squatted 60kg, next Monday you squat 62.5kg. This linear progression is the most effective and proven way to build base strength. You measure progress objectively, week after week, and know exactly where you stand.
It’s the difference between training and “working out.” Training has a direction. Working out is random.
2. Olympic lifting under fatigue
CrossFit: It’s common to do snatches, clean & jerks or thrusters in the middle of a WOD, already fatigued, against the clock. These are technically demanding movements requiring coordination and motor control.
Be Water: We never place high technical complexity movements under fatigue or time pressure. If we do Olympic lifting, it’s with technical focus, clean sets, and adequate recovery. Conditioning circuits use low-complexity movements by design — kettlebell swings, battle ropes, box jumps, sleds — so you can push maximum intensity without compromising safety.
The principle is simple: when you’re tired, technique degrades. And when technique degrades on heavy ballistic movements, injury risk goes up.
3. Hypertrophy and accessory work
CrossFit: The focus is on metabolic performance. Hypertrophy accessory work is secondary or nonexistent in many boxes.
Be Water: We integrate dedicated hypertrophy and accessory blocks into the weekly programme. Because most people who train — let’s be honest — want to get stronger AND have better body composition. The two goals aren’t contradictory, but they need to be trained intentionally.
4. Kipping pull-ups vs strict pull-ups
CrossFit: The kipping pull-up (with swinging momentum) is an accepted technique for doing more reps in less time.
Be Water: We only do strict pull-ups. Full stop. Kipping generates significant eccentric forces on the shoulder without control — and for most of the population (who aren’t competitive CrossFit athletes), the risk doesn’t justify the speed. A strict pull-up trains real strength and protects the joints.
5. Small groups vs massive classes
CrossFit: Many boxes have 20-30 people per class. The coach does what they can, but individual attention is limited.
Be Water: Groups are small by design. Each session has limited capacity so coaches can correct technique, adapt loads and give real attention to each athlete. And we have a physiotherapist on staff — Joaquim Coelho — who oversees injury prevention and rehabilitation.
The Be Water method in 5 pillars
Our functional training system combines five components in a coherent weekly programme:
- Strength — compound exercises (squat, deadlift, press, pull) with linear progression
- Explosiveness and speed — plyometrics, medicine ball throws, sprints
- Endurance and conditioning — high-intensity circuits with low-complexity movements
- Calisthenics and mobility — bodyweight control, strict pull-ups, joint mobility work
- Hypertrophy and accessories — focused work on specific muscle groups
Who is Be Water functional training for?
Everyone. Literally. Exercises are adapted to your level — if you can’t do a pull-up, we do an assisted variation. If your squat is limited by mobility, we work on that as you progress.
Our coaches — Bruno Salgueiro, Jorge Segurado (former Portuguese national rugby team), Luís Catarino (9 years at Benfica), Inês Pires (S&C at Benfica and researcher) and Lourenço Santos — have training and experience in high performance. But the goal is to apply those principles to everyone, not just athletes.
We have over 20 sessions per week: from 6:30am to 7:30pm, Monday to Friday, and Saturday morning. If you have a complicated schedule, there’s always a session that fits.
”So you don’t like CrossFit?”
Our coaches have CrossFit backgrounds. We respect what CrossFit did for the industry. We simply believe there’s a better way to train the general population — one that prioritises measurable progression, biomechanical safety and sustainable long-term results.
If you’re in a CrossFit box and you enjoy it, great — keep going. If you’re looking for something different, or if you’ve never trained and want to start right, Be Water might be what you’re looking for.
Try it
Your first class is free and commitment-free. Send us a message on WhatsApp (933 869 791) and book your session. Plans from €64.90/month, no lock-in, with access to all modalities — including Jiu-Jitsu, Muay Thai and Boxing.
Be Water Lisboa — Av. do Brasil 7, Campo Grande. Monday to Friday 7am–9pm, Saturday 10am–1pm.
— Bruno Salgueiro, Founder
