at 4 Laidlaw Drive , 3356
In short; Crossfit is a community of like minded people where anyone of any ability can call themselves "crossfitters", where you dont just do crossfit, you are a part of it!.
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Hey everyone all the orders from Mandy's clean eats are ready for pick up from the box! Just ask one of our friendly staff to grab your order for you : )
Wishing a very very happy birthday to Laura Young ! Such a fantastic person and athlete - we are lucky to have you here at CrossFit 3350 , enjoy your day ! :)
Happy Birthday to another one of our new faces - Tanya Zimmerman ! We hope you enjoy your day, but we hope you enjoy the birthday burpees even more ! :)
Hey Guys, I will be at the box from about 9am tomorrow before the 10am class. We have a special partner wod programmed for tomorrow ;D See you at the box!
Hey Guys and Girls, For next Monday, the Australia Day public holiday, we will be just running the one class at 10am. With some Open Gym time before and after, for those still wanting to get a work out in. #straya Have a great weekend and see you at the box!
Happy birthday to Christine McShane for today ! Have a good day, and we will see you down at the box for your burpees very soon ;)
We’ve got some great news for those of you who may be sporting some sore spots, tightness or niggling injuries - one of our fellow members - Christine McShane, who has a Certificate 3 is Massage is offering 15 and 30 minute massages to all CrossFit 3350 members , right here at the box ! Prices are set at $15 for 15 minutes and $25 for 30 minutes, and her availability is set out below: Monday 5 – 8pm Tuesday 5 – 8pm Wednesday 5 –8pm ** Thursday 5 – 8pm ** Saturday 9 – 11am ** Just a side note, Chrissy is in on Wednesday and Thursday nights to do the WOD herself, which obviously runs at both 6pm and 7pm - therefore if someone books during one of these time slots, the other hour will automatically become unavailable to allow her to participate in the class…so first in - best dressed! Also please note, although Chrissy won’t be providing any deep tissue massages, it’s not advised to get a massage immediately before or after strenuous exercise, as it can lead to an increase in muscle soreness. So for example, if you are planning on doing the 6pm class, don’t book in for a 5:45 or 7pm massage on day. Also if you have any specific injuries or issues, please allow extra time again for these to recover or consult Chrissy as to when it would be best to treat these ailments. There is going to be a booking sheet at reception available for you all to fill out. Please ensure you mark your name down on this, and send Chrissy a message on 0403 285 384 to confirm your session. In the message please include the requested duration of your session and also what kind of muscle groups you would like the massage to be focused on. (Options are listed below) -Back (Lower) -Back & Shoulders - Legs front - Legs back - Chest and neck Thanks Guys !
Today marks our very first day at the new box - located at 4 Laidlaw Drive Delacombe ! Make sure you come down for a WOD and check out the new space we've got for you guys, we're sure you're going to love the extra room :D A huge shout out to all our amazing members who came together to help us get this place up and running on such short notice - you are a true testament to the CrossFit community spirit and we consider ourselves lucky to have you guys around, we can't thank you all enough.
So as you've all probably gathered, every gym, PT, boot camp, protein powder, meal replacement and supplement brand is encouraging you all to work on your New Years resolutions. You've heard it all before - "We are introducing our NEVER BEFORE seen, brand new , limited edition, 'scientifically tested,' fat blasting program, pill, shake, equipment... " Well we're pretty sure you have seen it all before. Countless fads, supplements, programs and 'secrets' that are so common place in the market today, that have tarnished the fitness industry through the marketing of gimmicks that do little more then waste your time, effort and money. Not to mention the detrimental effect it has on one's motivation when one of these fads fail yet again - which they inevitably will ! Don't think about the next 5 days, 10 or 30 days. Focus on where you want to be in 1, 5 and 10 years time... and what realistic, sustainable LIFESTYLE goal you want to reach. At CrossFit 3350 we show you how to live - we don't give you a shortcut to do so. We won't guarantee that you "won't have to do anything," we won't guarantee that the fat will disappear "right before your eyes" and we won't tell you that it's going to be easy. But it will definitely be worth it. If you want short - term results, then please stop reading now. We only want people who are willing to put in the hard yards, and change their lifestyle for the better.
Hey guys the newest issue of WOD Magazine has arrived at the box and are ready to be purchased, there is limited copies so be sure to snag yours before they all go!
Hey everyone, for anyone who is interested myself and Ben will be heading over to the burger company after the class tonight for the burger challenge! come along and join in or just watch the madness ensue. after 7pm tonight we will be there! - James
It's looking like it will be a lovely day down at the box tomorrow , so make sure you get in for the 8am WOD, equipped with a plate of paleo food for our feast afterwards ! We hope to see you all there guys !
It's been so busy here lately I have nearly forgotten to welcome all our new members! A big CF3350 welcome to Jess Doll, Cortney Lester, Jeremy Ozols, Tom Baker, Adrian & Casey Jenkins, Quinton Short, Karen Viduya, Chris Perin, Sarah Hart and Emma Kent :D its been fantastic having you all come on board and I know you guys are going to achieve great things. It's been a busy month and there are a few things that we are waiting on, but hopefully we should have some big news for you all very soon....
Only 5 days to go until the whole 30 challenge ends ! Don't forget that on Saturday that we are having a paleo feast after the 8am WOD to celebrate, so make sure you all make it down to the box !
Only one week to go until our Paleo feast! Everyone get along to our 8am Saturday morning trial WOD next week, the 30th of August - and bring along a plate of paleo treats! A great opportunity to bring along a friend, not only do they get to give CrossFit a go . . . but they'll get free feed as well ! We'll see you all at the box :)
Skipping ropes have arrived for all those new members that need one : ) or if you are after a new one they can be purchased from reception for $10
Today marks half - way on the whole 30 challenge ! Despite possibly having a few slip - ups, why don't we set ourselves a goal to do better on this half then the last. If you've broken 2 rules already, limit it to one in this period. Remember, it's small steps that create success - through the process of gradual elimination you'll slowly start the see the results you want !
Some great efforts already today on the 1rm Back Squats, Mick with 105kg, Chelsea with 73kg, James 140kg and Laura a massive 105kg! some excellent efforts and plenty more pb's to come tonight! so get in and get squatting ;D
A massive thank you to everyone who came along to support James and Chelsea today. It was great to see our community and colors well represented, James and Chelsea did such a great job and I'm really proud of their integrity and effort. I know they appreciated everyone's support and very loud cheering. Thank you again everyone and back to it tomorrow! Except James and Chelsea they have earned a rest ; )
Hey Guys be sure to head along to the Beginners comp over at perfit to cheer on James and Chelsea today! in your CF3350 Sunday best of course :D
As we head into day 9 of our challenge, but also the weekend , we'd thought we'd give you a few tips on how to stay on track during the toughest part of the week ! 1.Don’t Be Shy When Asking Questions. You’re the one paying for and eating the food at a restaurant. You have a right to know what’s in it, so don’t be shy about asking questions. 2. Pretend to be Allergic to Gluten. Gluten is one of the worst things you can eat at a restaurant, but there’s an easy way around it. So many people are actually allergic to gluten now, that restaurants are very keen to avoid making anyone sick and becoming liable for it. Just tell your waiter or waitress that you’re allergic to gluten, and they’ll almost always be extra-careful to make sure that your food doesn’t contain any. 3.Always Ask about the Cooking Oil. Really, this is the #1 reason that eating out is less healthy. It’s hard to go almost anywhere that doesn’t cook in corn, vegetable, or canola oil. This is the first thing I ask when I go out. 4.Ask for Olive Oil as a Cooking Oil. I can’t wait for the day that restaurants have coconut oil on hand. Until that day, the best thing you can usually ask for is to have your food cooked in olive oil, which most restaurants have available. 5.Beware Added Sugar. Sugar is often added at various stages of preparation and cooking, so wait-staff might not know. For instance, they often don’t think about what went into make the sauce to begin with. Still, it’s a question worth asking. 6.Substitute Veggies as Side. Vegetables may not even be listed as a possible side, but most restaurants serve some time of vegetable (although many consider corn to be a vegetable). 7. Don’t Let Wait-Staff Leave Tempting Items on the Table. For instance, if they try to leave bread on your table, just say “No Thank You, We Don’t Eat Bread.” Having the bread (or other non-Paleo food) on the table just makes it that much harder to resist. So there you go - now enjoy your weekend guys !