World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to 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 combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

– Courtesy of CrossFit Inc

Our Blog
August 25, 2016 Friday 26/08/16

Please note today is the Gold Coast Show Public Holiday. The gym will be open 8am-10am for Open gym only, no normal classes will run.   Conditioning "Jackie" For time 1000m Row 50 Thrusters (20/15) 30 Pull Ups   Extras Back Squat 4 x 2

August 24, 2016 Thursday 25/08/16

Accessory 3 Rounds for Quality Death March x 20 Steps 10 Slow V ups 5 Box Jump Overs ...

August 23, 2016 Wednesday 24/08/16

Barbell Snatch 4 x 2 & 2 x 1   Conditioning For time 3 Rounds of Kettl...

August 22, 2016 Tuesday 23/08/16

Conditioning Every 3 minutes for 7 rounds 200m Run 10 Thrusters (42.5/30) 10 Chest to...

August 21, 2016 Monday 22/08/16

Barbell Every 90 Seconds for 10 rounds 3 Touch N Go Power Clean and Push Jerks Start at...

August 19, 2016 Saturday 20/08/16

Conditioning With a partner complete for time 300 Plate Ground to Overhead (20/15) 150 T...

August 18, 2016 Friday 19/08/16

Barbell Back Squat 6 x 2   Conditioning For Time 21-15-9 Reps of Front ...

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