06/06/2026
🔥 WINTER WARMER PROMOTION 🔥
Looking to get back into training and need a little extra motivation during the colder months? Why not give CrossFit a crack at Bounce?
For a limited time, we're offering an incredible Winter Warmer Deal. Simply commit before the end of June and receive:
❄️ 4 weeks of unlimited training for just $49 ❄️
That's less than 50 bucks for an entire month of training, with no limit on how many sessions you can attend.
Never tried CrossFit before? Haven't trained in a while? Or maybe you're just looking for a fresh challenge? No worries. Everyone is welcome at Bounce.
Our coaching team can tailor every workout to suit your current fitness level, experience, and goals. Whether you want more energy, improved strength, better fitness, or simply to keep up with the kids without getting puffed, we've got you covered.
And let's be honest... when's the best time to build your summer body? Winter. 😉
Drop a KEEN in the comments and we'll send you all the details.
-Terms and conditions apply. Offer available to non-active members only.
31/05/2026
What an absolute pleasure it was to coach the PAC Pine Division 2 Under 15s AFL team on Thursday afternoon!
These girls go hard. Their energy, effort and willingness to learn were awesome to see.
A huge shout-out to coaches Nick and Sam, who are doing a fantastic job incorporating strength and conditioning into an already impressive program. Developing strength at a young age can play a major role in building resilient muscles, tendons and ligaments, while also creating lifelong benefits for athletic performance, fitness and overall health.
It’s exciting to see the next generation of athletes embracing the importance of strength training and movement quality.
Can't wait to have the girls back in the gym again soon!
💪🏉🔥
10/02/2026
How much training does it actually take to maintain strength?
A common fear among gym-goers is this:
“If I miss a few sessions, or take a week off, have I ruined all my progress?”
Good news. No, you haven’t.
Maintaining strength takes far less work than building it.
Once you’ve built strength, your body is actually very good at holding onto it. Research consistently shows that strength can be maintained with a small weekly dose of training.
In many cases, one challenging set per week for a movement or muscle group is enough to maintain strength.
Even taking a short break from the gym, whether that’s a few days or a week, doesn’t cause strength to suddenly disappear. True strength loss takes weeks, not days.
And it’s not just about one exact exercise.
Strength carries over between similar movements. So even if you’re not doing the same lift, other exercises that use the same muscles can help maintain those gains.
The real risk to strength isn’t rest.
It’s long periods of complete inactivity.
So if life gets busy, you miss a few sessions, or take a short break, don’t panic.
Your strength isn’t fragile.
Consistency over months and years matters far more than a perfect week. 🤌🏼
31/05/2026
10/02/2026