Complete Body

Recovery isn’t just about feeling less sore tomorrow.
It’s about building habits that support how you move, perform and feel, both inside and outside the gym.

🔥 Sauna
🧊 Ice Bath
🦵 Compression

Each creates a different response. Each has a place. And when combined with the foundations • quality sleep, nutrition, hydration and smart training • they become tools to support your bigger picture.

Because training is only part of looking after your body.

Train with purpose. Recover with purpose.

MEMORIAL WOD FOR MATT
This Saturday! 7am

This Hero WOD is dedicated to Sarah's brother Matt, who lost his battle with brain cancer at 29 years old.

The numbers throughout the workout represent his journey: 29 for his age, 22/8/91 for his birthday, and 5/8/12 for the 5 years, 8 months and 12 days he fought cancer.

The workout is made up of all of Matt’s favourite movements. He was the one who introduced Sarah to CrossFit, so every year on 22 August, I do this WOD to remember and honour him.

This WOD is meant to be really tough. It’s long, challenging and a grind representing the fight Matt endured throughout his cancer journey.

When it gets hard, keep moving. Keep fighting. Remember why you’re doing it.

Teams of 2 or 3 if necessary

EVENT 3 - CHIPPER

3…2…1… GO!

Athletes will complete the workout as listed in the photo above.

Workout Flow:

Two athletes working at all times throughout the movements.

The only exception is the 800m team run, which must be completed together as a full team.

Teams can decide their working order and strategy throughout the event.

Movement Standards:
The 2-to-1 Synchro Wall Ball and all required synchronicity standards will be demonstrated in the video attached in the carousel.

Event 1 B - TEAM FRONT SQUAT

Immediately following Event 1A, teams will move straight into a 10-minute Front Squat window.

Each athlete must choose one of the following before lifting:

Athlete 1: 1RM

Athlete 2: 2RM

Athlete 3: 3RM

Athlete 4: 4RM

Your team’s score is the combined total load successfully lifted.

Athletes will use the same barbell from Event 1A. Once all lifts are complete, strip the bar, return all plates to their correct location, and leave the bar on the floor ready for the next heat.

EVENT 1 A — YOU GO, I GO

Teams of 4 split into 2 pairs (Partners 1 & 2 / Partners 3 & 4).
2 x 3-Minute AMRAPs with 30 seconds to switch stations between rounds.

AMRAP 1
Partners 1 & 2: Station 1 – 8 Calorie Row + 10 Shoulder to Overhead (25kg)
Partners 3 & 4: Rest

Once both athletes at Station 1 finish, Partners 3 & 4 work.

Partners 3 & 4: Station 2 – 8 Calorie Ski + 10 Pull-Ups (or Jumping Pull-Ups)
Partners 1 & 2: Rest
Continue alternating stations for the full 3 minutes.

30-second changeover: Pairs swap stations.

AMRAP 2
Repeat the same “You Go, I Go” format from the opposite station.

One station works. One station rests. Tag. Repeat.

✨NEW REFORMER PILATES TIMES AS OF THE 27th of APRIL✨

Midday movement just got an upgrade ✨

We’ve added two new 12pm Reformer Pilates classes on Mondays & Thursdays — because not everyone can make early mornings or evenings ⏰

Perfect for:
• Shift workers needing a class that fits around unpredictable hours 🔄
• Busy parents who finally get a moment to themselves in the middle of the day 👶
• Anyone working from home who needs a reset between tasks 💻➡️🧘‍♀️
• Those wanting to break up long days of sitting and boost energy⚡️

Think: a chance to move your body, clear your mind, and walk back into your day feeling stronger, calmer, and recharged 💫
Your lunchtime reset is waiting 🤍

Lest we forget 🌺

This ANZAC Day, Complete Body will be closed as we take a moment to honour and pay our respects to the ANZACs.

The Wellness Hub will be closed, and there will be no Reformer or Hybrid classes on this day as we pause to reflect.

The Wellness Hub will reopen on Sunday, with classes returning on Monday.