An all inclusive family run CrossFit box catering for all levels and abilities. Programs for Beginner, Experienced, Teen and Competetive athletes.
Committed to empowering your fitness with quality coaching & back to basics Crossfit methodology.
11/07/2026
Huge congrats to Barefoot Bill on sealing a win for his 1st Mai Tai exhibition fight today 👌🏻👊🏻
There was no doubt in our minds that if Will brought the energy and enthusiasm that he brings to the box to the ring ; that he would be victorious in his debut fight .
Will you have a heart of gold; and in our opinion the courage of a lion to go head to head in the fighting ring, we are all stoked that you had a great fight 👊🏻👏🏼
11/07/2026
Friday @ Virtuous
Run ➡️ jump ➡️lift
A simple classic CrossFit triplet to lock in a solid week of constantly varied training 👌🏻
Strength
Oly Focus:
Split Jerk 5X5 reps
WoD
5RFT
200m Run
12 Box Jumps 24/20”
6 S2OH 61/42.5kg
Rx+ 30/24”
Vanessa hasn’t done a box jump in over 9 years … not anymore 👉
…there she goes busting out 60 of them in this mornings class 🤩so good Vanessa ST👌🏻
Congrats to Tannar for stepping out of her comfort zone in today’s Gymnastics focus; taking her handstand walking skills up a notch; and up and over obsticles 💫🌟
08/07/2026
Wednesday @ Virtuous
We all know that “Guy” who’s as tough as nails, strong as iron, not shy of hard work & loves a heavy deadlift 😉
Today we celebrated Guy with a big chipper designed by the birthday boy himself and it certainly upheld his reputation 💪🏻
Guys Big Birthday Chipper 🔥
For time :
Buy in : 62 Calorie Row
Into 4 rounds
15 Deadlifts 120/85kg
15 GHD or MedBall Sit ups 9/6kg
15 Pull ups
15 KB Swings 24/16kg
Buy out: 62 Burpees
Happy Birthday @ Guy Packard 🎉& thanks for a great workout 👌🏻
07/07/2026
Tuesday @ Virtuous
Oly Strength :
Front Squat 5x5 for load
WoD: Intervals
2:30 on : 2:30 offx4 rounds
32 Double Unders
16 Med Ball Cleans 9/6kg
Max Reps BMU
Scale to: jumping BMU/ box BMU/ Low bar transition
Father 🏋️♂️ 👉Son 🏋️
Inspiration 🏋️♂️👉Motivation🏋️
Just 5 kg and only 37 years difference Matthew Gill🔥. Remember they shape our future just as much as we inspire theirs 👊🏻
Training as a family is something we do best @ Virtuous ❤️
Monday -Benchmark “Ingrid”
10 RFT
3 Snatches 61/43kg
3 Burpees over bar
The place to be in Gympie on a Monday night🔥
The 6pm coaches brief with coach Rach & the “CrossFit Move” class with coach Matty G in full swing.
It all begins at the White board & with grass roots coaching …bringing our focus “Back to the basics”🏋️♂️💛💯
Week #4 -“Back to basics”
OLY Lifting & Gymnastics cycle
Week #1 - CrossFit Move -new block
➡️Free trial… lock it in 👉
https://www.crossfitvirtuous.com.au/
Gill Bainbridge
05/07/2026
⭐️⭐️ CrossFit Virtuous “Move” New block starts tomorrow ⭐️⭐️
Stuck wondering how to get your fitness journey back on track ?This program has proved time and time again that CrossFit is for everyone 💛
Monday, Wednesday & Friday @ 5:45pm
No Gymnastics
No Complex Olympic Lifts
Same Proven CrossFit Methodology
Same Amazing Community
We believe the transformative powers of CrossFit training can be enjoyed by anyone & at any age. However we understand that the idea of starting in the main class can be intimidating.
Welcome to… The CrossFit Virtuous “Move”program … designed for anyone! But especially the Absolute beginner, Mature aged athletes, those returning to fitness & anyone curious to try CrossFit but feeling a little intimidated.
-Next 8 Week Block- kicks off tomorrow 6th July
-Choose from 2 or 3 x 45 minute
classes per week
-Experienced passionate coaches
-Limited spaces available
Contact us today to secure your spot & get started on your Journey to Fitness👊🏻
| Monday | 5:30am - 7am |
| 4:30pm - 7pm | |
| Tuesday | 5:30am - 7am |
| 4:30pm - 7:30pm | |
| Wednesday | 5:30am - 7am |
| 4:30pm - 7:30pm | |
| Thursday | 5:30am - 7am |
| 4:30pm - 7:30pm | |
| Friday | 5:30am - 7am |
| 4:30pm - 7:30pm | |
| Saturday | 7am - 8:30am |