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All About
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.

EXPERT TRAINERS

OUR PRICING PLAN

ADULTS WEEKLY
$40/week
All inclusive membership
Unlimited Classes
No Contracts
ADULTS PASS
$170/10 Classes
All inclusive membership
10 Classes Classes
No Contracts
TEENS WEEKLY
$30/week
All inclusive membership
Unlimited Classes
No Contracts
TEENS PASS
$130/10 Classes
All inclusive membership
10 Classes
No Contracts
KIDS WEEKLY
$12/week
All inclusive membership
Unlimited Classes
No Contracts
KIDS TERM
$120/10 weeks
All inclusive membership
Unlimited Classes
No Contracts
ADDITIONAL KIDS
$6/additional child
FOR TERM $60

10 CLASS PASS

$130/teens

10 CLASS PASS

$170/adults
10% DISCOUNT FOR FAMILY
10%/each family member

DROP IN

Adults
$20/session

DROP IN

Teens
$15/session

3 days ago

CrossFit Woolgoolga
WHAT. A. DAY!Super amazing day for the boys of CrossFit Woolgoolga today, who competed in the @crossfit_urban_energy_burleigh Classic. Every single one of the boys left absolutely nothing in the tank after each & every workout all whilst being the happiest bunch of blokes out on the floor. Both our Masters Teams- Young Guns & Mad Cats took out 1st & 2nd for the day and our Rx Men- The Mullet & The Moe also took out 2nd spot on the podium. All of you were an amazing representation of your own hard work and who we are as a community. Well done lads, time to rest up 🤘🏼🖤 ... See MoreSee Less
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4 days ago

CrossFit Woolgoolga
ATTENTION!!!Do you wanna save a bit of $$$, then sign up to our Sawtell gym before August 1st.Save $10 on your weekly membership👏To sign up today follow the link ⬇️ syncapp.wodhopper.com/gym/14569/v1/enroll ... See MoreSee Less
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5 days ago

CrossFit Woolgoolga
EXCITING NEWS🥳🥳We are extremely proud to announce that we will be opening up our 3rd location in beautiful SAWTELL👏👏This has been in the works for a little while now and we are happy to finally reveal: Start-Up Date: 1st of AugustLocation: 3/27 Craft CloseMission: Help as many people as possible to live a more happy and fulfilled life😊With a 3rd location, our members can look forward to an unmatched fitness experience and reap the benefits of multiple timetables and a variety of classes along the Mid North Coast👊If you have any questions or other inquiries please don’t hesitate to contact us on:☎️ 0432 601 663📧 crossfitwoolgoolga2456@gmail.com ... See MoreSee Less
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5 days ago

CrossFit Woolgoolga
THURSDAY CARDIOToday’s workout sees us visiting the realm of MONOSTRUCTURAL CARDIO. Let’s break it down.Mono- means one, therefore mono-structural movements refers to those that only have one structure/pattern of movement. Think skiing, running, rowing, swimming, cycling. The term ‘Monostructural’ came about to provide some clarity since any exercise can elicit cardiovascular response if performed at a high enough intensity. This element of our training repertoire has many advantages which include: - Training the different metabolic pathways - Improve cardio respiratory capacity - Increase health & function of your heart - Generally low impact on the joints- Work on effective breath techniques - Practice pacing - Challenges your mental strength The better developed our aerobic (cardio) system the longer we can keep fatigue at bay during exercises of higher intensities & quicker we can recover during periods of rest. If the intensity & pace is somewhat lowered, these training days can serve as excellent active recovery sessions and compliment your other training. Even in the original framework for CrossFit Programming written by Greg Glassman & published in the CrossFit Journal in 2003 included a single long, slow, monostructural movement effort at least one in every 12 days of work. Every WOD has a purpose, ultimately bringing you one step closer to the goal of being a more awesome human being. So don’t cherry pick or avoid cardio days, embrace the challenge, lean into it & see you in the gym! ..........📱0457 113 186📧info@crossfitwoolgoolga.com.au💻crossfitwoolgoolga.com.au ... See MoreSee Less
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6 days ago

CrossFit Woolgoolga
ZINC!An essential nutrient, meaning that your body cannot produce or store it and we must obtain our supplies through food or supplements. It is necessary for the catalytic activity of over 300 enzymes that aid in cellular metabolism, digestion, nerve function, skin health, DNA synthesis, protein production & an efficient immune system. Zinc decreases oxidative stress- which unchecked may lead to chronic inflammation that contributes to chronic illnesses such as heart disease, cancer and mental decline. Because of its role in cell growth and division zinc is imperative for BUILDING MUSCLE! It keeps the immune system strong as it is used by your body for immune cell function & signalling, meaning a deficiency can lead to a weakened immune response (why a zinc boost helps us recover from a cold!) This mineral also plays a role in collagen (protein) synthesis which accelerates wound healing and our bodies inflammatory response. OYSTERS 🦪 contain more zinc per serving than any other food! Bioavailability of zinc is much higher in meat, poultry & seafood sources & may enhance absorption. PHYTATES - present in whole grain breads, cereals & legumes bind to zinc which may inhibit absorption. However many grains, nuts & plant based foods still serve as good sources of zinc. Our bodies can adapt over time, becoming better at absorbing zinc supplies + preventing losses. As we have no specialised zinc storage system- we need small amounts of intake on a daily basis. For general health a daily combo like the @trueprotein ZMA is a good addition to your diet. Always consult your doctor before adding a concentrated supplement into your diet. Want to know more? Drop your questions below 👇🏼 ..........📱0457 113 186📧info@crossfitwoolgoolga.com.au💻crossfitwoolgoolga.com.au ... See MoreSee Less
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7 days ago

CrossFit Woolgoolga
URBAN CLASSICThis coming Saturday we have a collection of teams heading north to the Urban Classic for an exciting day of competition!Located in their Burleigh gym, it’s not far of a drive to come along and snow your support to your gymmates! CrossFit is a community- not just within our walls but reaching as far as CrossFit goes. Come along to support the CrossFit community as a whole and cheer on our competitors as they represent us on the competition floor 🤘🏼 ... See MoreSee Less
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1 week ago

CrossFit Woolgoolga
Come try our gym. You won’t regret it👊 ... See MoreSee Less
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1 week ago

CrossFit Woolgoolga
WORDS OF WISDOMA repost from our in house Physiotherapy Wizard:“This is your one precious life.That is your one precious body.Although you don’t have a say in the body you’re given you are solely responsible for making the most of the cards you’ve been dealt.It’s up to you and you alone to move your body in ways that increase your strength, mobility, fitness and bodies overall balance. So you can move with greater comfort, ease and efficiency. It’s up to you and you alone to ask for help and guidance when you need it. You can either pay attention to the needs of your body or you will pay with pain later down the track. This is your one precious life. That is your one precious body- act accordingly.”Absorb that advice carefully. @bensphysiotherapy knows more than a thing or two about what enables pain free & sound movement. His knowledge + beliefs align perfectly with our requirements as active, functioning humans. Look after your body! Do it a favour by seeing Ben for a full body assessment or take the step you need to fix that ‘niggle’. Rest well team, see you in the gym over the coming week 🤘🏼 ... See MoreSee Less
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2 weeks ago

CrossFit Woolgoolga
ANNOUNCEMENTPricing Updates ... See MoreSee Less
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2 weeks ago

CrossFit Woolgoolga
AMAZING OFFER! You’ll want to know about this amazing deal from one of our proud sponsors AND members of our Gym 👇🏼SAE Group are a local solar and battery storage installation company offering a wide range renewable energy solutions. With some significant electricity price rises about to be applied across the board, now is the time to make the switch to solar! A solar system designed to match your energy consumption can eliminate your electricity bill - removing the quarterly electricity bill anxiety from your life. SAE have been installing solar in the Coffs region for over 11yrs installing both residential and commercial solar.As a special for Crossfit members, SAE will provide a special discount for the months of June + July of $150 per kilowatt. Just let me know you’re Crossfitter at the time of enquiry for the bonus discount. Give Simon Anderson a call on:0408 239 636 Or if you would like to discuss it – Or just grab him after the 6am Crossfit class at Woolgoolga! (once caught his breath again)THANK YOU SIMON for your generosity and ongoing support! ... See MoreSee Less
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2 weeks ago

CrossFit Woolgoolga
Workout Wednesday!This week we are back on the gain train, reintroducing our daily strength pieces after a lovely deload week. S2OH- EMOM10Min 1-5: Strict Press with 5 sec ‘up’ Min 6-10: Push Press with 5 sec ‘down’Our particular attention this week is TUT-Time Under Tension. This simply refers to the total amount of time that a muscle or muscular group remains contracted or held under strain. One of the key concepts in strength training is that when you place your muscles under duress during resistance exercise, the muscle tissues micro tear. The muscles are forced to work harder. The fibres then repair themselves to be stronger than before- enabling you to optimise strength, endurance and muscle growth (hypertrophy). Making the eccentric phase (muscle lengthening) double the time of the concentric (shortening) can help us to yield these favourable results. HOWEVER. In order for meaningful adaptation to occur we need to generate a strong enough contraction. In other words- if the weights are not heavy enough it’s not likely to stimulate growth no matter the time held under tension. SO. Don’t shy away from those heavier numbers because there’s a requirement to hold. Push those weights & reap the benefits. What is hard today will not be in a few weeks.Gear up,See you in the gym! 🤘🏼.........📱0457 113 186📧info@crossfitwoolgoolga.com.au💻crossfitwoolgoolga.com.au ... See MoreSee Less
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2 weeks ago

CrossFit Woolgoolga
Coach @erika_palasty and @dklarsdk was away this weekend competing at the @battleofbenton 👊👊Just missed the podium with a 4th place overall. 40 teams competing in RX mix pair and was by far the biggest devision. Even though they dident perform exactly how they wanted team woopi still managed to take two event wins and dominated thrusters and wall walks👌😊Great day, great competition and heaps of awesome people👏👏Now back to training and work on some weaknesses 👊💪 ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
This is your Friday reminder!A little reminder that everything you soulfully need is already existing within you. Remember that no one outside of your own mind is responsible for your happiness, accomplishment or strength. YES- that outside network can help and we all need a little help sometimes.BUT- Everything is already there! Moreover, if we rely on our outside network then we are not staying true to ourselves, we are giving away a piece of us to a conditional outsource. Outside support cannot be waited on but you as a living body & soul and are always available for yoursSELF. Love.Courage.Validation.Confidence. Gratitude. WORTH. Strength. Reliability. These are all available to you- from you- at any and all times. It all begins with you. Let go of the fears, insecurities and the lies you tell yourself. Realise you don’t need these attributes to be validated from the outside. BE. YOUR. OWN. Take this thought with you into the weekend. Keep your chin high, your coffee strong and have a great day! ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
Workout Wednesday! GYMNASTICSit is a unique type of strength & conditioning skill that we implement in CrossFit due to the way it challenges our bodies in a multitude of ways. In its greatest capacity it is simply beautiful to watch and is undeniably an impressive feat of ability- just take a look at big @robertopietralunga_ 😍Our development in gymnastics requires both training AND practice- the two are not quite one and the same. TRAINING creates a measurable change in our bodies, like growth in our muscle size. PRACTICE takes repetition, forming our neurological pathways, our mind & muscle connections. Todays workout features one of the more difficult movements in our gymnastics tool kits- the Bar Muscle Up.Take this opportunity for skill development! Use the repetition to build muscle memory. Focus on the quality of each and every rep- as this is what you are reinforcing to your neural pathways! Don’t look at scaling or a missed rep as a failure, each one is an opportunity to learn, correct & drive you closer to execution. Most importantly- NEVER give up!All good things take time and such a concept certainly applies to gymnastics skills. Chalk up those hands, steel your mind and we’ll see you in the gym! 🤘🏼👇🏼Tell us- what is your gymnastics goal?! ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
DELOAD WEEKThis week we will see a break from our strength building pieces. In its place we have a magic amalgamation of movements from yoga & Pilates class that will assist the body in this recovery phase from heavy loading. Training deload is exactly as it sounds- a reduction in the load of one’s physical training as a short recovery period. This active rest period typically lasts a week before heading into another phase of harder training with heavy load. Muscle can recover much more quickly than connective tissue- so this period of lighter loading can see our tendons & ligaments also rest and repair. Deload is essential as the body can not train and high volume & intensity indefinitely! Sure signs your body is ready for a deload include- but are not limited to- the following:-feeling weak-sore joints, tendons and/or muscles-inconsistency hitting heavy lifts-drop in motivation-fatigue Enjoy this break in load intensity. Eat & hydrate well, listen to good music, sing aloud, smile at strangers, pet a dog and reap the benefits of this weeks deload & extra mobility. See you in the gym 🤘🏼 ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
Tackling MURPH“Education will set you free”-Lieutenant M. P. MurphyRookie mistakes to AVOID:- DON’T sprint the first mile. It’s tempting, I understand, when you feel fresh. But take my word for it. - Also don’t sprint your first few rounds of calisthenics. Stay with that steady and measured pace out of the gates. - Be realistic about handling the weight vest- Break up the sets. Aim for small sets, short rest rather than going till failure. - Form is key. Don’t ‘overdo’ your reps but don’t sacrifice quality for speed.Some tips for success:- Have a plan! You know your body & capabilities, be a realist with yourself and set yourself up for success.- HYDRATE! Before, during and after.- Don’t run on an empty tank! However don’t eat right before you start either, have a light, balanced meal or snack 30/60minuted before commencement - Don’t bite off more than you can chew. Start with small sets & scale where needed. - Keep it cool, both mentally and physically. - Gear up! With such high volume protect your hands, knees, feet and eyes. Wear grips, guards, quality shoes, sunglasses and hat. MIND OVER MATTER. This is high volume but don’t let it overwhelm you- especially mid workout when the rest of the workout looms on you. One rep at a time.One set at a time. Don’t panic, push on. Remember it is an honour and a privilege to do this workout. Do your best athletes, see you in the gym! **disclaimer: above image is not Murph, however he is a local living legend referred to as STOCKO. Honour them both 🙌🏼 ... See MoreSee Less
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3 weeks ago

CrossFit Woolgoolga
SATURDAY HEROThe workout now known as MURPH has become one of the most famous CrossFit workouts across the globe. US Navy SEAL Lieutenant Michael Murphy of Patchogue NY was killed in active combat on June 28, 2005 in Afghanistan.He was awarded the Silver Star Medal, The Purple Heart and the US Military’s highest decoration- The Medal of Honour, given only to those who stand out for acts of selfless valour. He created the workout to emulate the requirements of his job as a SEAL- to run, push, pull & with little other equipment allowing it to be completed when remotely stationed. It trained movements servicemen needed to swiftly attack & evade while in the requisite body armour. The workout was, in fact, originally called “Body Armour”. Excerpt from the recounts of battle-“Murphy is credited with risking his own life to save the lives of his teammates… unhesitatingly and with complete disregard for his own life, moved into the open where he could gain better position… Severely wounded, Lt Murphy returned to his cover position with his men and continued the battle”When you set out to tackle your version of this workout, keep the spirit of the man fresh in your mind. It is an amazing test and not one that should be taken lightly- for its demanding nature but also because of the hero it represents. Sleep well Athletes & see the follow up post for tips on tackling your Murph workout 🖤 ... See MoreSee Less
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4 weeks ago

CrossFit Woolgoolga
Todays WOD features a killer little couplet:The Wall Ball + Pistol squats 🔥🔥🔥Yes- both of these movements are hard! But don’t worry, the benefits of these movements definitely make them a value for money exercise. Pistols are a UNILATERAL movement- meaning we are working limbs singularly (as opposed to a regular squat utilising both). The Pistol squat challenges strength primarily in the glutes, hip and quads. However, single leg exercises recruit the deep stabilisers of the core- making it also a midline exercise that works to improve our balance.Additionally, working each side (in this case, leg) individually means each is worked EQUALLY. Using one side helps identify & target imbalances, isolates & targets the intended muscle groups and helps to neutralise our dominant side. Pair this with a total body movement like the wall ball- the deceptively simple yet oh so challenging movement we all love to hate. It will make your heart & respiratory rate skyrocket! Due to the compound nature of the movement & the fact it recruits so many muscles to execute it- not to mention the requirement of being explosive to hit your target. On top, it will challenge your co-ordination and your willpower to push on. So, when you approach todays workout keep in mind the BENEFITS of what you are doing, not simply thinking of how ‘hard’ it is going to be. The risk of hurting & breathing heavy for a few minutes will be well worth the reward that comes from it. It’s a challenge- lean into it! Take a deep breath and we’ll see you in the gym 🤘🏼 ... See MoreSee Less
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4 weeks ago

CrossFit Woolgoolga
Little factsy…The Australian Koala consume around 500g of varied eucalyptus leaves per day that are comprised of up to 50% water. This means Koalas get their main source of hydration from eating! - the leaves are only about 5% sugar & starches, contributing to their sleepy lifestyle of 20 hours sleep per day!As active CrossFit humans, it is NOT possible for us to receive adequate hydration solely through food. Additionally, we require much more energy for our lifestyle demands! On average, active humans should require around 3-4litres of water per day, much more than we can possibly consume through food. When we sweat, particularly due to strenuous activity, we then require additional hydration + replenishment of the salts, minerals & electrolytes we lose in the process! HYDRATION:- regulates body temperature- Keeps joints lubricated - Delivers nutrients to all cells- Keeps organs functioning optimally- Improves sleep quality, cognition & moodEven in these cooler temperatures we can experience dehydration so it is important to stay hydrated slowly & consistently throughout the day particularly pre and post workout. When we are dehydrated our mind & body cannot function at its best! So, top up your bottle, happy bloody Monday and we’ll see you in the gym 🤘🏼✨ ... See MoreSee Less
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4 weeks ago

CrossFit Woolgoolga
SUNDAYThe perfect day to prioritise absolutely nothing. Rest is okay! It’s essential.“Choose rest before rest chooses you” This means allowing ourselves the break we NEED before we push one step too far and our bodies DEMAND rest. Allowing ourselves to recover adequately means a timely recovery & will see you back in action feeling GOOD- rather than needing additional rest days. Use today to rest, recover, relax & reset. Give your body some TLC and prepare your game plan to tackle the new week. See you in the gym tomorrow! 🤘🏼 ... See MoreSee Less
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