Nefarious Fitness and Performance

It is time to wrap it up 🫶

Please join us on Friday 10 November as we throwdown one last time in our beautiful whare and with our awesome community

🌱 Doors open 5pm
🌱 WOD 5:30pm
🌱 Kai and speeches after

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Happy Monday Team 😊

We’ve been a bit quiet here on the socials however we are back in to it! Ready to get in to another week of mahi before we kick off our last cycle for the year 🌊

Let’s go 🖤💛

𝗡𝗲𝘄 𝗭𝗲𝗮𝗹𝗮𝗻𝗱 𝗡𝗮𝘁𝗶𝗼𝗻𝗮𝗹𝘀

Massive S/O and Hi 🖐️’s to our members who competed in the online qualifiers last month. We had 5 members entered with 3 moving forward into the next stage….FINALS 😤🔥

RX 14th
ELITE 28th
ELITE 20th
SCALED 72nd
RX 103rd

Congratulations to our amazing Coach for topping the table in ELITE mens 🦍😤

Always proud of our members efforts inside the gym and out.

Let the build up begin 🔛

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𝗛𝗼𝘄 𝗮𝘄𝗲𝘀𝗼𝗺𝗲 𝘄𝗮𝘀 𝗼𝘂𝗿 𝗢𝗹𝘆 𝗖𝘆𝗰𝗹𝗲🔥We started from the top of the movements and worked everyone down to the floor. We saw a lot of PB’s in 8 weeks from our members, so a massive S/O to everyone who put in the work and got stronger!

We wrapped up our gymnastics cycle and lastly, we focused on more SPRINT-style workouts with the hope that everyone will better understand how hard they can push when it's time to drop the hammer!

Moving into September…will be our prep month before our final strength cycle of the year starts in October! We will see the Overhead Squat/ Bench Press and heavy pulls from the ground. We will also be working the Double Under in skill sessions throughout the month! The goal here is to increase our capacity there and carry those dubs into the 2024. The conditioning focus will also start to shift from anaerobic back to aerobic, aka PURE GPP BURNERS.

𝗚𝗲𝘁 𝗿𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝗮𝗻 𝗲𝗽𝗶𝗰 𝗺𝗼𝗻𝘁𝗵 𝗼𝗳 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗶𝗻 . 𝗦𝘄𝗶𝗽𝗲 𝗮𝗰𝗿𝗼𝘀𝘀 𝘁𝗼 𝘀𝗲𝗲 𝘄𝗵𝗮𝘁 𝘄𝗲‘𝗿𝗲 𝘂𝗽 𝘁𝗼 ➡️

Our training runs on 6-12 week cycles and is structured to be a coherent and cohesive system. Which in simple terms means - each day ties in to the next; either to help your fitness overall; strengthen your body’s imbalances through our building cycles and to help prepare you for competition if that happens to be your jam 😉

So….why are we sharing this with you? Knowing WHAT you are doing & WHY you are doing it is valuable. It gives you insight in to how we deliver each cycle through the year for growth & how strength & conditioning can compliment and add life to your body.



📈 Let’s start TRAINING
✅ Start anytime
⭐️ Train with us for $14 over 14 classes
📱 No need to book

Get in touch today 🖤💛

WORKOUT TYPE → QUALITY | QUALITY workouts are typically designed to focus on practice, skill development, intentional movement, or recovery. QUALITY workouts prioritize the quality of movement over the volume, speed, loading, and intensity. When a QUALITY workout shows up, we worry less about the “score” and more about the intention.

24/08/23
WORKOUT
EMOM x 20 MINUTES
MIN 1 - 15/12 Cal Bike or Row
MIN 2 - :30 Shoot Thrus*
MIN 3 - 12-15 Box Step-Overs (24/20)
MIN 4 - :30 Handstand Hold**

*Can be performed on boxes or parallettes.
*Hold against the wall or free standing. Option to HS Walk.

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Fitness isn’t owned, it’s leased and rents due 💪

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🔥 TRY 14 DAYS 𝙡𝙞𝙣𝙠 𝙞𝙣 𝙗𝙞𝙤 📲

At Nefarious Fitness & Performance, we offer group personal training (so you get the PT experience without the price tag)

Our blend of strength focused conditioning are the recipe for your success in fitness

Our workouts push you to get more out of your time in the gym and take you further in life 💯

We’re obsessed with working hard and lifting each other up

We’re here to 𝗕𝗘 𝗚𝗥𝗘𝗔𝗧𝗘𝗥 and you’re invited.

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