Contact us via phone, email or drop in to book your introductory sessions.
Who is CrossFit for?
"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience".
CrossFit "delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specialising. Combat, survival, many sports and life reward this kind of Fitness". (Coach Glassman, CrossFit Co-Founder)
World Class Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
Bring a Friend for Free on Saturday’s: If you have any friends that are interested in checking our what CrossFit is all about, then Saturdays for the month of September are for them. They do not need to be fit or have any experience to attend. We look forward to seeing some new faces on Saturdays for the next few weeks.
Lunch Time Sessions:Lunch time sessions will start on the 7th of September between 12.00-1.00pm and will run on Tuesdays and Thursdays initially. These sessions will be introduced on a trial basis, so get behind them if you want them to continue.
Neuroendocrine Response: CrossFit never ceases to amaze me with the seemingly endless increase in results that even advanced athletes produce on a regular basis. One such occurence happened yesterday and I was so impressed that I felt that I had to share it with you all. Marie and I performed the workout “Lynne” which consists of 5 rounds for max. reps of bodyweight bench press and pull-ups. The Bench Press is a movement that Marie has always struggled with, and is seldom practised in CrossFit. Despite these facts, whilst warming up for “Lynnne” Marie managed to perform a massive 20kg PB on the Bench Press. How does this happen? How does someone put 20kg on a movement that has always been a weakness and has only been practised a handfull of times in the past 4-5 years? Neuroendocrine Response is the answer! Neuroendocrine Response is the neurological and hormonal changes that happen within the body, generally as a result of exercises that produce a high heart rate, are performed at high intensity, use multiple muscle groups and move large loads long distances quickly. Sound familiar? Neuroendocrine Response is foundational to the success of the CrossFit methodology and this example further highlights its value. Be inspired. Go heavy and good things will come. Chris S.
Five rounds for time of:
12 Deadlift, 70kg (50kg)
9 Hang Power Clean, 70kg (50kg)
6 Push Jerk, 70kg (50kg)
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
30-25-20-15-10 reps for time of:
Burpees
Box jumps, 24 inch box (20 inch)
Toes to bar
Post time to comments.
Click on the picture to download and read – “The Glycemic Index” by Greg Glassman. In my experience the quality of a persons diet is directly proportional to their education on the subject. I encourage you all to take the time to read this article.
Times Don't Suit?: Organise a group of 4 or more and we'll run a session at your convenience.
Familiarisation Sessions: By appointment
One on One Training: By appointment
Testimonial
Since retiring from NRL in the year 2000 I have managed to stay reasonably fit through a combination of lighter weights and middle distance running, but all the time struggling for that motivation that comes with full time training in a team environment.
Four months ago I was asked to try a new workout regime called Crossfit and how things have changed. For the first time since my retirement have I regained my drive to be the best athlete I can. Crossfit provides me with challenges by the way of different workouts everyday that will push you to the very edge of your physical ability. It is addictive for the reasons that each week that goes by you can see improvements in your results which keep you coming back for more. Because of the wide range of movements and exercises that confront you in each workout, Crossfit appeals to all people who are interested in improving their fitness levels and therefore their lifestyle.
Through the watchful eyes of fantastic trainers I must say that I look forward to pushing myself that little further each day. So to close, if you are prepared to commit yourself to this program I will guarantee you myself it will bring you physical and mental fitness beyond comprehension.
