DuxFit

NO TOOWONG CLASSES THURSDAY.
PLEASE COME TO RED HILL.
STILL NO POWER.
Aiming for next Monday for a DuxFit start

5:30am, 6:30am, 9:15am, 5pm, 6pm
(EVERYONE WELCOME)

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NO TOOWONG CLASSES WEDNESDAY.
PLEASE COME TO RED HILL.
STILL NO POWER, NO PARKING, VERY SMELLY AND FULL OF MOSQUITOS.
I am really sorry... I am going over every day to check on DuxFit and the situation. Hoping by end of week it should be ok.

5:30am, 6:30am, 9:15am, 5pm, 6pm RED HILL
(EVERYONE WELCOME)

WILL HAVE 2 COACHES ON TOMORROW FOR SOME SNATCHES... YEW!!!

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“Tough times create tough men & women”

Unfortunately the gym is closed on Tuesday due to circumstances out of our control. PLEASE head over to for any session.

5:30am, 6:30am, 9:15am, 5pm & 6pm

We will monitor the situation for Wednesday and Thursday.

Thanks for your patience.

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Who’s ready to F S up this weekend!!!

5am & 6am only today.
Gym will be closed at 7am.

9:15am & 3:30 onwards for any training today at RED HILL
🤟🤟🤟

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If you don’t like to work hard… this gym is not for you!
and the rest of the crew bust their arse everyday…
Our gym is different.
3 sets of 10 while sitting at the chest press machine scrolling on your phone between sets just doesn’t cut it if you wanna be fit and strong.

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CAVORT (verb)
ca·​vort | \ kə-ˈvȯrt

cavorted; cavorting; cavorts
Definition of cavort
intransitive verb
1️⃣ to leap or dance about in a lively manner
“Otters cavorted in the stream.”
2️⃣ to engage in extravagant behavior
“The governor has been criticized for cavorting with celebrities.”
3️⃣ to jump onto a box
“ cavorted the s**t out of them box jumps

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Wall Walks Are Fun 😟

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Pair up with your friend or foe.
We are working/resting 2 on 2 off. score is total wallball shots.
Increase the weight per round... but DON'T let your technique change.
Push the pace on the burpees because 2-minutes is not a long time.
CHALLENGE yourself to not drop the ball in the wallball shots.

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SATURDAY SLOG

“CHIMERA”
In pairs, complete as many rounds/reps as possible in 10-minutes of:
10 Wall Walks
30 Thrusters, 42.5/30
*Work together to accumulate the rounds/reps

— Rest 3-minutes —

In pairs, complete as many rounds/reps as possible in 10-minutes of:
10 Burpees
2x50m Run
*You go I go, movement for movement

— Rest 3-minutes —

In pairs, complete as many rounds/reps as possible in 10-minutes of:
12/10 Calories, any machine
*You go I go

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Who is ready to hit a 15 minute BANGER tomorrow ⚡️⚡️⚡️

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When we say “for quality” we would like you to stress less about how fast it takes… And stress more about making the movement look perfect. Move with purpose. I think about really committing to 1 movement. Do all the reps WELL. Then I have a small break and a chat (approx. 30-seconds) before moving on to the next movement.

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Nose to the grindstone today!

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