CrossFit Zenith

Today we tackle a grind with a rewarding finish!

On a 10 minute clock, starting with 50 burpee pull-ups, followed by 75 kettlebell swings, before finishing with as many burpee pull-ups as possible in the remaining time.

The goal is to move fast through the first 50 burpee pull-ups and 75 kettlebell swings, leaving yourself as much time as possible to rack up extra burpee pull-ups at the end.
Aim to complete the first set of burpee pull-ups in under 6 minutes and the kettlebell swings in under 3:30, ideally across 2–3 sets. You should have at least 30 seconds, but ideally 1+ minute, to attack the final set.

For scaling, reduce the burpee pull-up reps, perform burpee jumping pull-ups, or reduce the kettlebell swing weight or reps. Choose a scale that allows you to keep moving and still have time for the final push.

Strength is about much more than just muscle!

When we talk about getting older, we often focus on things like flexibility, aches and pains or simply “slowing down.”
But one of the most important things we can work on is strength.

Because strength helps you:
🛒 Carry your groceries
🪑 Get up from a chair with ease
🧳 Lift and carry your suitcase
🌿 Get down to the garden and back up again
👶 Pick up your grandchildren
🚶‍♀️ Feel confident moving around day to day

You can build and maintain strength at any age.
You don’t need to become an athlete or spend hours in the gym. The right exercises, performed consistently, can make a huge difference to how strong, capable and independent you feel.

That’s exactly what we’ll be talking about at our FREE Strong & Independent Workshop for adults 65+ - Wednesday 9th September 11:30-12:30.

Come along, learn why strength matters as we age, and take away some simple strategies you can use straight away.

LAST CHANCE TO SIGN UP - RSVP to Amelia by 4th September - 0413360418, [email protected]

Setting the record straight on CrossFit. 💪

CrossFit isn’t about getting destroyed every workout. It’s about moving well, building capacity and developing intensity through good coaching and appropriate scaling.
The methodology continues to evolve, and there’s a lot more to CrossFit than the common misconceptions. Read for more!

CrossFit | Setting the Record Straight on CrossFit, Part 2: Olympic Lifts, Community, and the Truth About Intensity Olympic lifts, community, and the real definition of intensity: Part 2 of our response to a viral CrossFit critique.

Coach Nathan on Tour - sight-seeing all the animals he thinks he could take down. 😆

Balance isn’t something you have or don’t, it’s something you either train or don’t.
Add it to your training schedule now, and you will thank yourself later. Swipe to learn more about how balance changes over the lifetime, and what you can do to maintain it for as long as possible.

Happy Birthday Helen! 🥳
Get in to CFZ today for Helen’s 1000th workout repeat.

In 2:00 intervals, aim to get through the runs fast so there is plenty of time to work through max reps of overhead lunges, pull ups and double unders. Short rest in between (we know Helen loves a rest), then get back after it on round 2 and 3.

Have fun, bring the energy and get around Helen for her special day!

Can you carry all your groceries in one trip? 🛒

It might sound like a simple everyday task, but carrying a few heavy shopping bags is actually a great test of your grip strength.
Grip strength helps us hold, carry and control the things we use every day — from groceries and gardening tools to luggage and grandkids!

One of our favourite ways to train it? Farmer carries. 👇
Pick up a weight in each hand, stand tall and walk with control. Simple, but seriously effective!

You don’t need to be an athlete to benefit from strength training. Building strength for everyday tasks can help you stay strong, capable and independent as you age.

Want to learn more?
Come along to our FREE 65+ Strong and Independent Workshop where we’ll explore simple, practical exercises to help you build strength, balance and confidence for everyday life.

Register by contacting Amelia - [email protected] OR 0413360418

From the Oceania Affiliate Summit in The Gold Coast back to CFZ! 🧠 🔥

We’ve come home with a big fire in our belly, plenty of new knowledge, fresh ideas and lots to bring back to CrossFit Zenith.

From coaching drills, amazing speakers, community building and the future of CrossFit, it was a great opportunity to learn from some of the best in the industry and connect with other affiliates.

Now it’s time to put that knowledge into action and keep making CFZ better for our community.

Always learning. Always improving. Always looking for ways to do better. 👊