CrossFit Woolgoolga

05/02/2025

CROSSFIT TEENS - STARTS MONDAY 10/2💪💪

04/02/2025

Steve Pitsis A.K.A “The Bull”

We all know and love Steve for so many reasons. Steve has been a part of the CrossFit Woolgoogla family since the very beginning and has been competing in the sport for over 8 years.

If Steve isn’t in the back doing his extra double unders (working on his so-called weaknesses) after a class, he’s happy to give you his time with an encouraging chat, always complimenting, encouraging, and sharing his beautiful words of wisdom with all of us.

Although Steve still competes in the sport of CrossFit and is at an elite level in his age group (marginally missing out on a spot at the CrossFit Games last year and in form to be a huge contender this year), all this aside, he’s doing CrossFit for the long game! He knows and understands the benefits of CrossFit, for longevity, and for a certain quality of life that comes only with a healthy mind and body.

Steve is a man of great integrity. His hardworking nature is evident in everything he does, and the unwavering balance of strength, grit, and determination paired with compassion, generosity, and love is something very special and unique. We are so grateful to have Steve a part of this community, as a role model, and as a pillar of strength and warmth. Thank-you, Steve; we wish you the very best for this competition session.

03/02/2025

10 BENEFITS OF DOING CROSSFIT💪💪

1. Improved Overall Fitness: CrossFit combines strength, cardio, flexibility, and endurance, leading to enhanced overall physical performance.

2. Increased Strength and Power: The emphasis on weightlifting and functional movements builds muscle strength and explosive power.

3. Enhanced Cardiovascular Health: High-intensity workouts improve heart health, endurance, and lung capacity.

4. Scalable for All Fitness Levels: CrossFit workouts can be adjusted for beginners to advanced athletes, making it inclusive.

5. Functional Movement Training: Focus on movements like squats, lifts, and presses improves everyday functionality and reduces injury risk.

6. Community Support: The group setting fosters camaraderie, motivation, and accountability, creating a strong sense of belonging.

7. Time Efficiency: maximum results in minimal time. Class duration is typically 1 hour and consists of everything you need.

8. Mental Toughness: The intensity challenges mental resilience, building confidence and discipline.

9. Diverse Workouts: Constantly varied routines keep workouts exciting and prevent plateaus.

10. Improved Mobility and Flexibility: Dynamic stretches and full-range movements enhance joint mobility and muscle flexibility.

Would you like to come try👇👇

📧[email protected]
☎️ 0432 601 663

02/02/2025

Starting tomorrow we are delighted to have Coach Nicki sharing more of her knowledge & passion as she takes on a bigger coaching role

Nicki has wisdom beyond her years, her energy is a delight to be around & her enthusiasm for CrossFit & movement is evident in all her classes.

will be coaching Monday & Friday AM classes 5, 6 & 7. Wednesday & Friday PM classes & Hero WOD on a Saturday.

30/01/2025

This Australian Hero WOD is dedicated to PTE Scott Palmer who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

5 Rounds for Time;
2 Deadlifts (160/110 kg)
3 Ring Muscle-Ups
10 Pull-Ups
15 Box Jumps

A workout involving heavy lifting, skill & stamina. How a workout can speak volumes about very honourable human-being. RIP Scott Palmer and thank you for you service.

29/01/2025

CrossFit: popular workout regime may decrease need for prescription drugs – new research👇👇

https://theconversation.com/crossfit-popular-workout-regime-may-decrease-need-for-prescription-drugs-new-research-243393?utm_medium=article_clipboard_share&utm_source=theconversation.com

20/01/2025

18000 KETTLEBELL SWINGS

Coaches TJ is on a mission. Everyday for the month of January he performs 300 KBS with a 20kg KB, however it Doesn’t stop there.
For the month of February he is determined to do the same but with a 24kg KB 🥵🥵
So far TJ has done 6000 KBS and is looking strong 💪
We love when people do hard things👌👌
Good luck coach😊👍

14/01/2025

COME TRY FOR YOURSELF 😊💪👌

Book your free trial today via link in bio or contact us for more information 👇

📧 [email protected]
☎️ 0432 601 663

05/01/2025

Monday!
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Did you know-
the Kangaroo and Emu are featured on the Australian coat of arms because they physically cannot look behind?
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The same too, should apply for you!
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It may be yet another Monday- but keep your eyes locked on the week ahead 🙌🏼
Focus on the small steps that move you closer to your goals,
don’t get caught dwelling in the past
& only look back to see how far you’ve come!
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“If a man knows not to which port he sails, no wind is favourable”
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Decide where you’re headed.
Keep moving forward.
Don’t look back.
Enjoy the ride.
Have a motivated Monday 🤘🏼

04/01/2025

Just like that…
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We’re staring to draw a close to the first week of the new year.
Majority of us have made a start and/or intentions toward some of the goals we’ve set ourselves for 2025.
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By this stage there’s generally two types of us:
Those who’ve gone all in, guns blazing towards their goals
OR
Those who’ve taken the adjustment period and are now gearing up to get started.
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Regardless which one of these you are,
let’s touch on a few points to make sure you’re setting yourself up for SUCCESS.
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-Focus your goals towards creating patterns and practices, rather than a narrow focussed end point.
-Be honest, realistic & harsh but fair with yourself and what you can commit to.
-Choose goals that are sustainable.
-Be patient, be persistent. Progress is slow, good things take time.
-Let your goals be something OTHER than what you weigh and how you look!
-Learn discipline over waiting for motivation.
-When you’re struggling, ASK FOR HELP.
-Stay in your lane, you only need to compare you to you.
-Forgive yourself if you falter, don’t dwell, keep on keeping on.
-Make it FUN.
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We will dive deeper into all of these points in weeks to come so that we can collectively stay on our personally assigned paths to success.
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For now though, eat, exercise and be happy.
Enjoy what is yet another beautiful day to be alive.
Work hard.
Make the most of it.
Best of all,
See you all in the gym 🤘🏼

03/01/2025

Member of the Month!

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Camille is relatively new to our CFW tribe; however, we adore her and the qualities
she embraces.
Most of us know the obstacles that face a new mum and the constant juggle to find ”you time.”
Camille has two adorable young children and first found CrossFit at a mum’s and bub’s class after her first child was born. Fast forward a couple of years to another
child, and despite the lack of sleep, Camille is more committed than ever to her
fitness journey and improving her health and well-being for not only herself but also
her family and community.
Camille is a 5 AM regular, trying her best to start the day off positively before the
kids arise. Some of those early mornings are not easy, with sleep being broken, yet
Camille understands that waking up early and creating a habit of movement fosters
increased productivity, mental clarity, and physical health, setting a positive tone
for the day, ready to be the best version of herself and a mother to her kids.
Camille recently conquered the mammoth “Men’s Mental Health Workout”
with her
crew of super strong female warriors: Karlie, Kate, Janna, Kara, and Laura, AKA “The
Vixens,”
completing it in 6 hours and 57 minutes. CFW isn
‘t about being the best or
beating the person next to you; it’
s about meeting the people that encourage you,
inspire you, and push you to be a better person than you were yesterday, keeping
you accountable to show up tomorrow, and most importantly, making you smile and
laugh amidst the discomfort. Camille, we love seeing you thrive amongst your tribe!
Keep up the awesome work!

31/12/2024

Happy New Year Eve!
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We hope that all of our Families & friends will see in the New Year with much
joy, love, friendship & happiness around them 🥰
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Another year is rolling over the threshold, motivation is high as the opportunities of an entire year lie ahead.
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Many of us tend to wait for the New Year as somewhat of a fresh start.
To make our goals, plans & resolutions to kickstart around this time.
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It is amazing, exciting & a wonderful thing to have goals,
and we FULLY support our athletes in their pursuit for better health and wellness.
Make sure though,
you’re setting yourself not just goals but a
PLAN.
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Goals can seem daunting,
looking up at the pinnacle of your intentions from the bottom.
We can help you create the checkpoints, the goals within goals,
to help you reach your target!
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Forget “New Year, new me” 🙅🏼‍♀️
You’re amazing.
Same vessel, new practices.
Well defined goals.
Making steps and plans.
Perseverance.
Pushing your limits.
Ignoring self doubts.
Finding comfort in discomfort.
Learning & growing.
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Enjoy the transition,
From one year to the next,
Ready to greet 2025 and all its challenges
eagerly- ready to conquer them as opportunities.
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Happy New Year 🎉

30/12/2024

We are soo proud of all our members at CrossFit Woolgoolga in general, but specially proud of our older generation killing it in the gym and in life💪
SBS News came a long and made a little segment on our 55+ members and how they have cracked the code to a happier, longer and healthier life. Enjoy.

https://www.sbs.com.au/news/small-business-secrets/video/have-these-older-australians-found-the-key-to-a-longer-healthier-life-experts-think-so/1asenq605?fbclid=IwY2xjawHfJydleHRuA2FlbQIxMAABHYAqcbPF9mGu37MoOrfOUZK_CNmNXCPI5VSigrpG8v0n67nyehJWUjP6pg_aem_KQY3Z4HPnKQDS8VlsTU5KA

The bigger picture with the latest news from Australia and across the world. Download the new SBS News app now.

18/12/2024

Come on down to the this Saturday for the draw of the MEGA Christmas Raffle!
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Thousands of dollars worth of prizes to be won and the perfect time for it.
Enjoy an amazing feed,
some live music and let the kids run wild
while you wait to hear the draw!
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Hope to see you there 🤘🏼

17/12/2024

Sunday 15th of December.
What a DAY 🧡🔥🙌🏼
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This was our first year participating in the and we are proud to say we had 9 Teams!
54 registered athletes, plus more who just wanted to get involved, volunteers & spectators.
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The goal of the day was to raise funds and awareness,
to help break the stigma around mental health and create potentially life changing (and saving) conversations.
We believe we helped accomplish exactly that.
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A huge thank you goes out to for creating such a wonderful, meaningful event that touches the hearts of so many and paves the way to make the future of mental health a more positive and supported area.
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Thank you to each and all of the CrossFit Woolgoolga members who made our version of the day the absolute vibe that it was.
It is with great pride that we can look back on the day and the relationships, friendships, strength and support that exists within our community.
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It is our esteemed hope,
that each and every one of our athletes first looks at what they accomplished on the day.
Secondly, we wish that athletes take note of the way they supported their teammates through the prep, through the challenge of the day, picking them up through the hard times, celebrating the good times and everything in between.
May each of you learn to talk to YOURSELVES with the grace, understanding and positivity that you give unto others.
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Workout 4 Men’s Mental Health in the books.
Keep supporting your mates!
We cannot wait till next year 🧡🤘🏼

15/12/2024

Happy Monday!
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Today in class we are missing a…
Benchmark girl- ISABEL
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Isabel first appeared on the CrossFit mainsite on November 4th 2004 as part of the second release of “Girl” workouts by CrossFit HQ. She was referred to by the CrossFit journal as “Grace’s best friend” (which we tested last week 🤘🏼).
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ISABEL = 30 snatches for time.
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This workout is simple but this does not mean she’s easy. The primary goal of Isabel is simple: move quickly. She is the quickest of all the benchmark girls with only Grace & Fran coming close.
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The intended stimulus for Isabel isn’t to be a heavy weightlifting workout. Rather, weight is meant to be light to moderate and for athletes to sprint through the reps at a near all-out effort. Isabel is all about moving quickly while keeping the barbell under meticulous control, a skill known in CrossFit as barbell cycling.
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A few handy pointers for tackling this workout:
- Still focus on form! Sound technique is more efficient than moving fast, poorly.
- Use a full grip, don’t let the bar hang in the fingertips. Control it.
- Tape the thumbs if you hook grip 👌🏼
- Break it up before full fatigue! This leads to longer rest needed. Think small sets, quick rest.
- If you’re unsure on the right weight for you, go for something you can move quickly & correctly for 5 reps
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This is also a good workout to rally around your mates and cheer them on.
She’s short & sharp so go hard and hang on.
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See you all in the gym 🤘🏼

06/12/2024

We’re one week into December…
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Have you claimed your free trial yet?
There’s three weeks in the month remaining.
That’s more than enough chances to get a 7 day free trial in BEFORE you embark on the new year.
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There’s nothing gained by waiting till January.
Start now, as you are, with what you’ve got.
For more information, message, comment or drop in and see us at CrossFit Woolgoolga!

02/12/2024

HERO
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Today in class we are visiting Hero WOD
“ABBATE”
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The workout consists of:
1600m run
21 clean & jerks (70/47)
800m run
21 clean & jerks
1600m run
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This workout is dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, who was born in Fresno, California in 1984.
He was a member of the 3rd Battalion, 5th Marines, 1st Marine Division and Marine Expeditionary Force.
Abbate was killed during combat operations in Afghanistan on December 2nd, 2010 and this workout was dedicated to him as it both reflects and tests the endurance, strength and the mental challenges required from soldiers in their line of work.
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His bravery and sacrifice is honoured through this workout, particularly when athletes tap in to their grit and determination. Sgt. Abbate was awarded the Navy Cross in his time which is the United States second highest military decoration, for his extraordinary heroism during combat operations.
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As with all hero workouts,
Please approach the challenge with your absolute best.
Good men died in service for our named workouts.
To perform these workouts is an honour and privilege as well as a reminder we get to live another day,
fortunate enough to be here in the gym,
with our mates,
with the opportunity of life still ahead of us.
Keeping their spirit alive in our thoughts and most dedicated efforts,
is our thanks to their commitment, service and sacrifice.
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Give it your best,
See you all in the gym 🤘🏼