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Two Gyms, One Membership

CFW
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All About
Fitness

Community

It is not your traditional gym atmosphere. It has been said that the strongest bonds are made when you suffer together. If that is true, you’ll make the best friends you’d ever had here.

Coach

Expertise in coaching is our promise to you. Our coaches are continually looking to improve their teaching skills and become more well-rounded. Our coaches are passionate about CrossFit AND helping our members improve. With our members depending on us for results, we strive to be the best coaching staff we can be.

Fitness

We cater for every fitness level, age, shape and size. Our workouts and our programming are scaled to meet every level. We aim at elite fitness in all 10 of the physical skills. We don’t want you to just be strong and have stamina, but also power, speed, flexibility, coordination, agility, balance & accuracy. You are certain to get into the best shape of your life.

EXPERT TRAINERS

13 hours ago

CrossFit Woolgoolga
Yo!You got your Mo,Ready to go,For the WOD tomorrow,To support your bro’s?We bloody hope so! Reminder: shave a moustache, or draw on a moustache, or stick on a moustache for your work out tomorrow and donate to help us raise funds for Men’s Health. See you tomorrow for some fun! 🧔🏾🧔🏼👨🏾‍🦳👨‍🦳 ... See MoreSee Less
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We want health and wellness to be easeful, convenient and simple for you all. Which is why we are so excited to now stock the True all-in-one meal replacement powder. It’s in, and we are loving it! It’s a delicious, and super healthy meal replacement shake that meets your micronutrient and macronutrients meal requirements. This shake is a convenient way of ensuring your body receives a perfectly balanced meal including a serving of protein, carbohydrates, fibre and good fats. It’s made entirely of naturally derived, premium ingredients with none of those unnecessary adders and fillers. It’s easily digestible and bio available. Suitable for vegetarians . Helps with weight and fat loss. Assists recovery. Helps fuel muscles and muscle growth Easy on digestion. Gone are the days of using that old excuse “I don’t have time to prepare a nutrient dense meal” with this shake around you’ll never have to just suck it up, and go hungry again. An all round winner in our eyes. For sale in the box shop for $70Get in quick as they’re already flying out the door. ... See MoreSee Less
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3 days ago

CrossFit Woolgoolga
We’d love for you to Join us for a fun, dress up MOVEMBER WOD this Tuesday 30/11/2021 to help raise money for the Movember Men’s Health Charity. We we proud to have raised $278 last month for women’s health and are hoping to achieve a great result this month for men’s health.THE DETAILS What: A fun, community, dress up, charity WOD When: Tuesday 30th November. Come to any of the regular classes dressed up, donation in hand and ready to have some fun. Where: Both at our Coffs and Woopi boxWhat to Wear: A moustache. It can be either real or fake, drawn on, stuck on or grown - what ever floats yah boat 🚣‍♀️ we’d also love for everyone to dress in bright, bold, loud clothing too.Cost: we are asking members to make any monetary donation they’d like. Who: All of our awesome members are invited to dress up and join in the fun. Get your Mo’s ready and let’s have some fun and make a difference. ... See MoreSee Less
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5 days ago

CrossFit Woolgoolga
Aftermath of todays leg burner workout👏🤣💪👍✅👌 ... See MoreSee Less
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1 week ago

CrossFit Woolgoolga
Did you know that we are a proud sponsor of the Woolgoolga Little Athletics Club? Look at these little legends sprinting, hurdling, jumping and giving it their absolute all. We believe in fitness, and love to see people being active and moving their bodies to better themselves mentally, physically and emotionally. Do we care specifically what type of physical activity you choose for you and your family ...? Not really, all we care about is that you’re out there moving yo’ body. Happy Monday legends. ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
Spiced rice with Cajun chicken and veggies This meal is so simple to make, very healthy, containing a perfect balance of protein, carbs, and good fats. It’s delicious and can even be made ahead of time, or taken the next day for work. Healthy eating made convenient and simple..... you’re welcome 😉INGREDIENTS:1x chicken breast Olive oil Smoked paprikaCumin ground garlic powder Onion powder Cajun spice mix 1 cup cooked rice Shallots 1/2 tomato 3 tblspn chopped coriander 1/2 avocado 2 stems of steamed broccolini CHICKEN1. Cut up one chicken breast 2. In a bowl add 2 tblspn olive oil, 1/3 tsp smoked paprika, 1/3 tsp garlic powder, 1/3 tsp onion powder, 1/3 tsp ground cumin, 1 tsp Cajun spice mix, pinch salt and pepper. 3. Add chicken, coat with marinade. Cover and let sit for 10-20 mins. 4. Cook in a pan on medium heat RICE1. Add 1 cup cooked rice to frypan. 2. Add 1/2 tsp smoked paprika, 1/4 tsp garlic powder, 1/4 tsp onion powder, pinch salt, pepper (dash of chilli powder optional) 3. Stir until mixed through TO PLATE 1. Put rice on plate2. Put chicken on top 3. Lay steamed broccolini on side 4. Sprinkle diced avocado, diced tomato, shallots and coriander on top. 5. Optional: if feeling cheeky a little squirt of kewpie Mayo would go with the chicken a treat! This is for one adult serving size.Give it a go and let us know what you think. Better still, take a photo, share it and tag us 🤤 ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
Never to late to start your journey towards a healthier and more rewarding life👌👌 ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
FREE ASSESSMENT FOR NEW MEMBERS👏👏👏An Exciting Post for the Community!Have you ever wondered why you can't do specific movements as good as someone else? Or just want to know what needs to improve? Do you keep getting injured? I have been playing around with finding a good system to answer these questions. Luckily I have found something. About a month ago I completed a certification in the Selective Functional Movement Assessment. After trialling this system on a few people, I am excited to offer it to all members of the CF community. This assessment is for the following person:1. You are wanting a very thorough assessment of ALL mobility and muscle control issues throughout your whole body.​2. You understand that issues in one region of the body may effect other areas of the body – you are are looking to treat the cause of your complaints and not just the site of pain and symptoms.3. You value movement and want to improve movement in your body including improved mobility, improved strength, improved stability/control & improved performance.4. You are looking for specific stretches, mobility exercises and corrective exercises for your body based on a thorough assessment.If you are a new member (signed up in the last 8 weeks), I want to help you get off to a great start and offer this for **free. **For CF members:I am offering this for half price at $97. Please message me on FB, contact me on 0408252322 or apply through my website here: bensphysiotherapy.com/sfma/ ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
Most people will be in the exact same place next year, as they are right now. Don’t be “most people” there is only two months left of this year. Let’s all make a commitment to ourselves, to show up, do the work, stick to our plan and make ourselves proud. What changes and improvements are you hoping to see by January 2022? Comment below so we can support and hold each other accountable. ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
Wanting to try CrossFit but feel a little self conscious, & out of shape?Are you are worried you won’t have the correct technique & might injure yourself? Do you struggle motivating & holding yourself accountable? Does the idea of getting fit, healthy, strong &/or losing excess weight feel a little overwhelming & unachievable? Maybe the idea of turning up to a CrossFit class with no experience, not knowing the gym, the movements, the people or equipment seems a little daunting?👍🏽Our on ramp program is for you! ON-RAMP’s an introductory fitness program designed for people who are new to CrossFit. It’s a judgement free zone where your coach will (over 12 classes) introduce you to each of the CrossFit movements, go over correct technique, & offer personalised coaching to ensure you are performing the movements correctly & safely. You will meet other beginners, gain greater confidence & be welcomed with open arms into our awesome community. Each session includes:*intro to new movements & technique coaching *warm up & strength building activities *a work out - incorporating the new movements you learn each week. Starting this Monday!Only a handful of available spots left. DETAILS:🔺2x sessions a week for 6 weeks 🔺Coffs classes Mon & Wed 6:30pm🔺Woopi classes Mon 5:15pm & Thurs 6:15pm 🔺Only $200 for the entire courseWe pride ourselves on progress over perfection. All fitness levels welcome. You don’t have to be fit, strong, or mobile to do this program. That’s the whole point of coming to the gym- improvement. This program only runs 2x per year, don’t miss out. Change your life for the better, step up & register your spot by emailing info@crossfitwoolgoolga.com.au For increased accountability- bring a friend along & get fitter, faster, stronger & more confident together.Tag a friend below who could benefit. In our community , we’ve seen hundreds of people change their lives, improve their health, gain greater levels of happiness, fulfilment & confidence.Your time is now! ... See MoreSee Less
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4 weeks ago

CrossFit Woolgoolga
Okay Movember is on, and we are excited to see some of these moustaches grow👏👏 At the end of the month we will cherish the moe and collect some coin for mens mental health💪👍So let em grow fellas and bring awareness to this course👌👌 ... See MoreSee Less
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4 weeks ago

CrossFit Woolgoolga
👏👏 Look at that box jump👌👌CrossFit Teens ... See MoreSee Less
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4 weeks ago

CrossFit Woolgoolga
The month of November is Men’s Health Awareness Month. To raise awareness (and funds) to help prevent testicular cancer, prostate cancer, and suicide in our men.We are inviting our male members to clean shave tomorrow (31st October) and then spend the entire month of November growing their facial hair. Get your family and friends to donate and sponsor you, then we will combine all funds together and make one donation of behalf of the CF Woolgoolga & CF 2450 community. If you’re keen, get shaving. Feel free to share your before photo with us too. Thanks legends, let’s raise some money and continue to support each other 😎 ... See MoreSee Less
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1 month ago

CrossFit Woolgoolga
A few pics from todays workouts. We were wearing pink and making gold coin donations to woman’s health👌Great support from our community and fun to watch all the colourful outfits😁😁 ... See MoreSee Less
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1 month ago

CrossFit Woolgoolga
Prawn, mango & Avocado Salad The weather is warming up and spring is here. This prawn, mango and avocado salad is light, healthy and delicious. Ingredients: SALAD: A Handful cold cooked prawns (peeled) 1x diced Mango 1x sliced avocado 1x cos lettuce shredded1/2 cup toasted macadamias 1/2 cup shredded coriander1/2 red onion thinly sliced DRESSING: 1/2 cup coconut cream1 tsp grated ginger 2 tblspn lemon or lime juice 1tsp coconut sugar (or sweetener of choice) 3/4 tsp curry powder 1/2 tsp tumeric powderSalt and pepper 1. Mix all salad ingredients together 2. In a jar mix dressing ingredients and shake well. 3. Pour dressing over salad 4. Gently combine 5. Eat and enjoy Give it a go and let us know what you think. Better yet share and tag us. Enjoy! 🥗 🦐 🥭 🥑 🤤 ... See MoreSee Less
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1 month ago

CrossFit Woolgoolga
CrossFit Intro & On-Ramp Course🥳🎉We believe that CrossFit is an amazing training methodology, and we have seen soo many people improve their fitness levels and overall well-being👍👍We also do know it can be quite intimidating to rock up to a gym not knowing what it’s all about and get started😊😊That’s why we have created this On-Ramp Course👌This is for you, who want to get started at a comfortable pace, learning all the fundamentals and start your journey to a more healthy and fulfilled life👌👏Our Course will take place at both our gyms: @crossfit_woolgoolga & @crossfit_2450 $200 Includes:• Introduction to CrossFit• 12 sessions (2 a week for 6 weeks)• Programming for beginners• Learning all the fundamentals• A Small group setting (only 12 spots)• A Qualified CrossFit Coach • The necessary equipment needed• 12 different and exciting workouts• The beginning of a healthier lifestyle ... See MoreSee Less
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1 month ago

CrossFit Woolgoolga
This Friday, we are turning the box pink to support Women’s Health. We are asking members to attend any class of their choosing, wearing something pink and to make a gold coin donation. All proceeds will go to the cancer council. This charity was chosen by Vic and Lorena, two wonderful female members who have received first hand support from such charities along their journeys. Thanks to each and every one of you for being part of this community together we hold the power to make a difference. 💕 see you Friday in your pink! #onfridayswewearpink #womenshealth #makeadifference #communitycontribution ... See MoreSee Less
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1 month ago

CrossFit Woolgoolga
CF KIDS👏👍😍 ... See MoreSee Less
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1 month ago

CrossFit Woolgoolga
Reminder: you are entirely responsible for the results you get in your life. If you’re looking for that one person to change your life... look in the mirror. You must decide for yourself, that you want to feel fitter, healthier, happier. No one can do that for you. People can support you, people can share their wisdom, they can meal prep with you, work out alongside you, they can check in with you and they can cheer you on. But at the end of the day, it’s you who holds the key to unlock your potential and transform your life. Release the excuses, let go of the self sabotaging patterns, make a commitment to yourself, let this be the moment that your future self looks back on with gratitude- as the day that your life changed for the better, forever. Take action and make it happen. What’s one commitment you can make right now that your future you will thank you for? Sign up to the gym? Start eating better? Get a life coach?Start going to yoga each week? Sign up for that course? Start a regular meditation practice?Sign up for that triathlon? Whatever it is, do it! ... See MoreSee Less
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1 month ago

CrossFit Woolgoolga
Community sports are now open again👏👏 this year we are sponsoring Little Athletics in Woopi. These guys are doing an amazing job👍 and your kids would definitely benefit from a couple of hours running, jumping, throwing and having fun😊👍Don't forget Woopi Athletics is now OPEN for Little Athletics and Senior registrations! We kick off this week!!To register, head to our new website- www.woolgoolgaathletics.com.auWe have a 2 week trial available for Little Athletes for $20. All trialists also need to register through the webpage, as it cannot be done on the day.As a community sporting club run by volunteers, we respect everyone’s choice in regards to the vaccine, but as per the NSW Health guidelines only the vaccinated and those with health exemptions can attend club competition nights until NSW Health and LANSW advise otherwise.Little Athletics will start on Tuesday 26th October 2021, at 4.30pm at Woolgoolga Sports Ground. All parents and children 16 and over MUST be fully vaccinated as per the NSW Health orders.Please bring along your vaccination certificate or exemption certificate, so that we can approve your child’s participation and your attendance, as all children MUST have a parent present on the field at all times. For new members could you please bring along your child’s Birth Certificate for proof of age.Seniors will begin on Monday the 25th October 2021 at 4:30pm.If you are not vaccinated or do not have proof of exemption, you will not be able to attend comp nights until after the 1st December, when everyone is welcome to attend. Please remember this is not our rules, we are directed by NSW Health.For further information, contact Lesley on 0430 205 955. ... See MoreSee Less
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