CrossFit
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.
FEATURED CLASSES
EXPERT TRAINERS
OUR PRICING PLAN
We believe in approaching health and wellness in a holistic way. Our hope for our members is that they feel more vibrant and well. More positive calm, clear and happy. More fit and strong, more mobile, agile and connected.
It’s all about balance. Which is why we offer a wide selection of classes taken by our incredible trainers from CrossFit, to gymnastics, lifting, to yin yoga and Pilates so that you can design your weekly workout plan to best suit you and your personal needs.
Gone are the days of working out in one place, and then going to another for your yoga and/or Pilates. CrossFit woolgoolga is your one stop shop, which is why our memberships are so beyond worth their weight in gold 💛
Your complaining, your drama, your victim mentality and your excuses have NEVER got you even one step closer to achieving your goals and dreams. You must let go of the delusion that you DESERVE better and instead go EARN IT!
You’ll find no excuses around here. These guys turn up and do the work regardless of the road blocks and inconveniences that may arise. They know that they are the only one who can change their life for the better.
#inspiringbunchofhumans #CFW #Fittestfamily #crossfit #fitness
🥁🔈 introducing the best, most warm and comfy jackets in the entire world 😝 our long awaited hoodie delivery arrived this week and we’re so excited to be seeing some members around the gym in them already.
Gets yours for only -
Jacket $75
Thick hoodie $55
Keep warm in style with you CFW Jackets🔥
Our childhood experiences help form our foundational beliefs and values that we will unconsciously carry with us the rest of our lives. This foundation will help form our future habits, our automated responses, our associations and meanings we ascribe to situations. It will determine how we see ourselves and the world around us. Which is why it’s imperative to help our kids to formulate positive habits, associations and beliefs around their health, fitness and happiness.
Our CrossFit kids class has been specifically designed with the safety of young growing bodies in mind. It’s a fun opportunity for our young ones to form a positive association towards exercise, to gain greater coordination, mobility and confidence, to learn the basic foundations of functional movements and to burn some serious energy. Attending these classes will help teach your children to value their health and provide an opportunity to socialise, connect and make new friends.
CrossFit kids class held are on Monday’s 3:30pm-4:15pm
5-11 years old
$75 per term (sounds like a bloody good investment in your child’s future of you ask me 😉)
Do you know a child who might benefit from this super fun class? Be a legend and tag their parents below, so they know this is available to them.
CHIRO FOR CROSSFITTERS👏💪
@tpm_woopi recently opened a new location in Woolgoolga, and is bringing a lot of knowledge and experience to our area👍One of the things they have developed well and is now available here, is their sports Chiro program👍💪
If it’s for loosing up, dealing with injuries or simply prevention, these guys can help👌
If you have any further questions give them a buzz or even chat to @bel_brown__ at the gym👍
#chiroforcrossfit #tpmwoopi #thephysiomovement #crossfit
Owner/coach Lars is a huge asset to the community. He’s an incredibly talented & inspiring athlete, as well as a phenomenal coach. Lars’ was a professional gymnast (competing for over 10yrs) after which we was offered a job travelling & performing with Cirque du Soleil. After 7 yrs, he retired from Cirque & returned to Denmark. He was on the television show “Ninja Warrior” which was what kickstarted his Crossfit journey. After he fell in the water, he wanted to find a sport that could make him a better, more well rounded athlete. When he found Crossfit, he knew it was what he’d been searching for, so he got his Level 1 coaches certification a few months after he started training. He explains “I love that CrossFit’s the whole package, making you capable across all aspects of fitness, strength, power, cardio, speed, stamina, flexibility, coordination, agility, balance & accuracy.”
His gymnastics background’s given him the ability to understand alignment, balance & the mechanics of the human body. Spotting misalignment quickly, he knows the specific exercises & methods to help correct physiological flaws, to find greater balance, alignment & technique. To have a coach with such technical expertise is very fortunate.
Lars is a fierce competitor with a long list of Crossfit achievements some of which include; coming in 26th at Down Under CrossFit championships, 7th at The ACC, 5th at Torian Pro. He was the IFFF Masters World Champion in 2019 & came in at 236th at the worldwide open in 2021. He is working towards qualifying & competing at the games as a master In 2022. Lars created Crossfit compete in which he mentors & trains upcoming CF competitors on the strategies, mindset, game plans & physical endurance needed to successfully compete in the sport.
Lars is proud of the incredible community that is CFW. When asked what he loves about the box he responded with, “The community in general, to see our members progress & their willingness to improve their overall fitness & health is a pleasure to be a part of”
His coaching is world class, to workout beside him offers motivation to all & his happy face & infectious enthusiasm in the gym’s a pleasure to be around.
Our July member “Business in Profile” is @bensphysiotherapy
Ben is genuinely a genius when it comes to helping fix peoples pain, we’ve benefited greatly from his service & can’t recommend him highly enough. As an integrative physiotherapist, he is offering something extremely unique in the local community. Ben has over 4 years experience & has completed over $45,000 of additional training, including Ridgway Method (a unique whole body approach that combines neuroscience with physiotherapy to problem solve pain & injury)
After moving to the Mid North Coast 2 yrs ago, he became inspired by the active nature of the over 30’s, in the area. He explains “I was frustrated by the lack of specialist physio care for people in Woolgoolga.” Because of this, Ben now works exclusively with active people over 30 who are looking for something different.
Crossfit’s one of the most demanding forms of exercise. Because it encompasses all forms of fitness- cardio, strength, mobility, skill & power. Ben can help cross fitters with;
✔️ Recovery: “I have a special interest in holistics, I look at things such as diet, sleep, light exposure & breathing during our session. I’m also experienced with cupping & dry needling for muscle recovery”
✔️ Mobility: “I’m trained in functional movement pattern assessment & treatment. I’ve developed a CrossFit functional movement screen that will pick up on mobility flaws & give you the tools to fix them”
He explains “By looking at your mobility, working with neuroscience & palpating your muscles, I figure out what few things are going to boost your performance”
If you visit Ben’s website, you will find free reports on how to fix your area of pain.
Ben offers a risk-free session to new clients to see if you’re a good fit. Visit www.bensphysiotherapy.com for FREE REPORTS & to apply for a FREE SESSION.
Ben shares “It’s a special bunch of people down at CFW. I love this community as it combines all age groups in one class together. This is unique because most sports are separated into age groups & divisions. Bringing all the different age groups together in one spot creates a special tribal feeling that is hard to match anywhere else.”
Another simple and delicious winter warmer recipe for you to try that’s packed with protein, veggies and healthy carbs. It also tastes super delicious the next day, so make a little extra to ensure you have a healthy lunch the following day too.
Lentil and sweet potato cottage pie
Ingredients:
1 leek
1 brown onion diced
1 large carrot diced
2 sticks celery diced
1 large clove garlic
1 cup diced mushrooms diced
2 bay leaves
Olive oil
100g split pea red lentils
500ml vegetable stock
100g frozen peas
Sea salt
Ground black pepper
2 table spoons tomato purée
30g Parmesan cheese
1 large sweet potato
Method:
1. Preheat oven to 180 degrees
2. Wash vegetables, slice leek, peel and dice the onion, mushrooms, carrots and celery.
3. Add veggies to a pan on medium heat with bay leaves, garlic and a splash of olive oil. Cook with lid on for 5-10 mins until vegetables have softened.
4. Add stock, peas, lentils bring to the boil, stirring continuously. Once boiling, reduce to a simmer and cook for 10-15 mins until the lentils are cooked through.
5. Season to taste with salt and pepper. Add in tomato Purée and mix.
6. Fill 2/3 of a glass oven baking dish with the filling. Set aside.
7. Peel and boil the sweet potato. Once soft, drain and coarsely mash season with salt and pepper.
8. Add on top of the filling in the dish. Run a fork along the top to add texture. Sprinkle Parmesan cheese on top.
9. Bake in oven for 15-20 mins until top is golden and lentils are warmed through.
10. Serve with steamed snow peas and broccolini.
We always love seeing you guys trying out the recipes we feature. It may be vegetarian, but it’s bloody delicious, give it a go and see for yourself.
Have a wonderful week ahead.
The Wall Ball - a functional and dynamic, full body movement that works just about every muscle group in the body while strengthening the core, increasing stamina and cardio respiratory fitness.
This explosive movement requires the larger muscles in your bottom half to perform a squat, followed by the muscles in the upper body contracting to execute the push-press phase as you throw the ball up overhead against the wall. As shown in the images (beautiful form ladies 👏🏽👏🏽👏🏽)
WALL BALL REMINDERS
1. Stand an arms length (ish) away from the wall.
2. Feet shoulder width apart, and slightly turned out.
3. Keep your eye on the wall. Pick a place to aim for and focus your attention there.
4. Hold ball in front of your chin, keep elbows tucked in and hands evenly dispersed on the underside of the ball.
5. Begin squatting after you’ve caught the ball.
6. Torso remains upright, shoulders back and down, core tight to protect the back and maintain a quality squat position.
7. Hip crease below knees at the bottom of the squat, knees pressing slightly out and tracking over the toes. Heels maintain contact with the ground.
8. Explode from the bottom of the squat into a full hip extension, whilst squeezing the glutes.
9. Inhale on the way down, exhale on the way up. Use the breath to strengthen the movement and to gain extra momentum.
Whether you love em’ or hate em’, wall balls WILL make you stronger, fitter and more coordinated.
Comment 😍 if you love em’ and 😅 if you’re “still learning to love them”
Whether you believe you can, or believe you can’t... you’re right. The mind is a very powerful tool. We can either consciously select our self talk to catapult us towards achieving our goals, or else our environment and programming will dictate it for us. In return that self talk will significantly impact the results we do or don’t get. Chose your words wisely today, as they are shaping your tomorrow.
Ian is a big hearted & hilarious human, who’s classes are always a lot of fun.
He plays a vital role in our Jnr & Teen CrossFit classes. Having 2 young daughters(Issy & Milly) has given him an incredible ability to really connect with & bring the best out in our jnr members.
“I’m very passionate about our Jnr athletes. Seeing those kids move better, gain confidence, new skills & build a healthy foundation for their future is amazing... an absolute privilege to be part of”
He found CrossFit 6 yrs ago while playing Rugby locally. “CFW was a sponsor for our team, we trained 2 nights a week. That was my intro into the sport”
Stocko fell in love with CrossFit, he explains “I saw the huge benefit Crossfit played in my life, that’s why I started coaching. I love seeing people embrace the CrossFit ethos & experience first hand, how incorporating the constantly varied, high intensity & functional movements into their daily life, can dramatically improve it.”
Getting fitter & healthier are obvious benefits, but Stocko explains that “In class we put ourselves under stress, whether it be in learning a technical movement, working under fatigue, or pushing ourselves out of our comfort zone. It’s during these times, that we build the resilience & mental strength to help us deal with life’s challenges. I’m a better, more robust & well rounded version of me, thanks to Crossfit. When I coach, I aim to empower others to realise these benefits too.”
His philosophy?
“Don’t worry about the things you can’t control, instead focus on what you can. That’s how we create positive & sustainable change” focusing our attention & awareness on how we spend our time, the choices we make & who we surround ourselves with, gives us the ability to mould our life into an empowering experience.
Ian shares “I love being part of CFW- the way of life, the community, the people & the positivity I see in the box everyday is incredible! Seeing our members hit their personal goals & do things they previously couldn’t, & the way everyone cheers each other on- such an awesome environment!”
We’re grateful for Stocko’s positive energy, his big heart & passion he brings into the box. What a legend!
Natural talent can only get you so far in life.
Hard work, consistency, grit, persistence and determination will be the qualities that will carry you through those inevitable “tough” periods in our lives. There are no shortcuts to achieving our goals. However, if during the trying times, we can remain steadfast in our commitments, we will be rewarded with greater resilience, a stronger sense of character, and greater results. It’s not always easy, but it’s certainly always worth it.
How bloody good is a hot chocolate on a cold day 🤤
What’s even better, is that our True Hot Chocolate is just as delicious as regular hot chocolate but it’s healthy 🤯
It’s a nutritionally rich collagen drink, with simple, all natural ingredients. Rich in protein (60%) and amino acids, it’s lactose free, gluten free and low in sugar. Making it completely guilt free, delicious and nutritious.
Reward yourself and grab a packet of our True Hot Chocolate from the box store.
Not into hot drinks??? No worries, this makes a bloody good iced chocolate too.
Curious about our CrossFit Compete Class? Here’s the low down...
CrossFit compete classes are aimed at building greater strength, stamina, agility, fitness and technical skills, as well as fine honing your competition tactics to make you a more successful, well rounded and efficient competitor.
We use this opportunity to also practice the skills and exercises that we don’t usually have the time or resources to do in a full class- rope climbs, drag rope, sandbag carries, sleds, GHD machine etc.
We also talk about mindset, teach you how to look at, and break down workouts to create an effective game plan that complements your personal strengths— helping you achieve even better results.
Our CrossFit compete class happens every Saturday 10:30-12. Sound like something you’d be interested in??
Come down and check it out tomorrow.
WE ARE BACK AGAIN FOR TERM 3 ON MONDAY THE 12/7 👍💪👏🤘👌
Give your kids the gift of fitness😉
#crossfitkids #startemyoung #crossfitteens #fitness #crossfit #getitdone #workoutandplay #youngandhealthy
WE ARE BACK AGAIN FOR TERM 3 ON MONDAY THE 12/7 👍💪👏🤘👌
Give your kids the gift of fitness😉
#crossfitkids #startemyoung #crossfitteens #fitness #crossfit #getitdone #workoutandplay #youngandhealthy
Had a blast watching this workout for all morning classes🤘🤘🤘
Everybody gave it their all, and such a good energy in the box👌👌
Absolutely love watching people killing it here at @crossfit_woolgoolga and the progression has been unreal🔥
Today’s WOD:
Every 3min for 6 Rounds:
10 T2B
10 KBS
200m Run
(Slowest round is score, so high intensity😊😊)
Greater mobility, positive happy endorphins, more agile, improved fitness, better posture, more confidence and improved self esteem, greater strength, a healthier body, better coordination, a more positive mind, a sense of personal pride and accomplishment, belonging to a supportive community - just a few of the benefits to training regularly.
Do you know someone who could benefit from being a part of our community?
It would be doing them a dis-service to not share CFW with them.
Tag them below.
CFW JUNE MEMBER OF THE MONTH IS ....
Simon Anderson
The transformation in Simon has been amazing to witness.
He originally joined the old CrossFit Woolgoolga in late 2019. Its fair to say (and he would admit this himself), that he was out of shape, lacked mobility, agility and coordination and therefore struggled in even the basic movements.
It is a real credit to him, his determination, perseverance and character that he has come so far.
The new and improved Simon is leaner, stronger, healthier, more mobile, agile and can run again freely. His run in the 5km WOD a month ago was awesome. His lifting techniques have improved so much that he is now comfortable lifting heavier weights. He is a fine example of the ways in which hard work, commitment and preservence pays off.
To coach Simon is an absolute pleasure. He is hungry to grow and improve. Always consciously putting the advice his coaches give him into action.
He has always had a love hate relationship with his “favourite” movement Burpees (see photos). For the most part this has just been a hate-hate relationship, where he would see burpees in the WOD and dread them. Now he still hates them but has learned to embrace the challenge of doing them and loves having a go.
Well done Simon. We could think of no one more deserving than you to be our Member Of The Month for June.
We look forward to seeing where you are in another 12 months.