CrossFit Barwon

M🌟 **Client Spotlight: Adam!** 🌟

We are thrilled to celebrate Adam, who set a goal for the end of the year and, through dedication, consistency, and trust, reached it 6 months early!

Adam’s hard work and determination are truly inspiring. His journey is a testament to what can be achieved when you commit to your goals and trust the process. We couldn’t be prouder of his incredible progress.

Keep up the amazing work, Adam! We’re excited to see what new heights you’ll reach next.

If you want to start your own fitness journey, click the link in our bio to book a free consult.

🌟 **Welcome Back, Allison and Baby Riley!** 🌟

We are overjoyed to have Allison and her adorable baby Riley back with us at the gym! 🤗👶

Allison, your strength and dedication are truly inspiring. It’s wonderful to see you back in action, and we’re so excited to have little Riley join our gym family. We love supporting mums and families, and seeing you both here brings so much joy to our community.

Thank you for being such an amazing part of our family. Here’s to many more workouts and happy moments together!

🏋️‍♂️ **Coach Tommy’s First Weightlifting Comp!** 🏋️‍♂️

We couldn’t be more proud of Coach Tommy for his incredible effort in his first weightlifting competition! His dedication, hard work, and determination truly paid off.

Tommy, your performance was nothing short of amazing, and you’ve set a fantastic example for all of us. We’re inspired by your commitment and proud to have you leading our gym family.

Congrats on this milestone, Coach Tommy! Here’s to many more successes ahead! 🎉💪

🎉 **Fun Times at CrossFit Barwon!** 🎉

What an amazing day we had at the gym! The energy was high, the smiles were endless, and everyone was having a blast. From intense workouts to friendly banter, it’s days like these that remind us why we love our gym family.

Thank you to everyone for bringing your A-game and making today so much fun. We can’t wait to do it all over again!

🌟 **Client Spotlight: Emma!** 🌟

Emma is a powerhouse! With an amazing attitude and unbelievable strength and power, she’s truly realizing her potential, and it’s incredible to be a part of her journey.

Her dedication and positive energy are inspiring to everyone around her. Emma, your progress is a testament to your hard work and determination. We’re so proud to see you unlock new levels of strength and capability.

Keep shining, Emma! We can’t wait to see what you achieve next!

"Exciting news! 🎉 I’ve created a comprehensive 21-page goal-setting guide to help you achieve your dreams and stay on track. 📝 Whether you're aiming for fitness goals, personal development, or career milestones, this guide has you covered.

If you'd like a full copy, just comment 'GOALS' below, and I’ll send it to you! 🚀 Let's make those aspirations a reality together! 💪"

“Shout out to our amazing client, Micah! 🎉 At just a teenager, Micah’s humility and coachability are truly inspiring. While most teens are sleeping in, Micah is up and at the gym by 6 AM! 🌅 His dedication and hard work set an incredible example for everyone around him.

Micah, you consistently show up with a positive attitude and a willingness to learn. Your early morning commitment and progress are well-deserved. Keep up the fantastic work!

If you want to be like Micah and reach your fitness goals, book a No Sweat Intro—link in bio! 🌟”

Hey fitness family! 🚀

Our legendary 6am class is back with another “Look Good, Train Good Friday!” 💁‍♀️✨ Last week, we rocked black and looked fierce. Tomorrow, we’re turning up the heat and wearing red! 🔴🔥 Think bold, powerful, and unstoppable.

Whether you’re kicking off your day at dawn or crushing it in the evening, don your best red gear. Let’s show everyone how vibrant and strong we look when we train as a team! Don’t miss out—get on board and join the fun! 🚂💪

Remember, this awesome trend was invented by our very own 6am class! 🌟 See you all in red tomorrow! 😎💥

🌟 Big shoutout to Hannelie for hitting an incredible milestone on her fitness journey with CrossFit Barwon! 💪 Your dedication, hard work, and perseverance are truly inspiring. The weight loss you’ve achieved is a testament to your commitment and effort. We couldn’t be more proud of the amazing progress you’ve made. Your journey is a shining example of what can be accomplished with determination and consistency. Keep pushing forward and smashing those goals! 🏋️‍♀️👏

🌟 **Client Spotlight: Alanna!** 🌟

Meet Alanna, our very own Saiyan warrior! 💪✨ Like a character straight out of an epic anime, Alanna brings incredible positivity and consistency to every training session.

Her dedication and energy are as powerful as a Super Saiyan transformation. Alanna’s enthusiasm and commitment make her a joy to coach and an irreplaceable member of our gym family.

Alanna, your strength and bright spirit light up our gym every day. We’re excited to see what new levels you’ll power up to next!

Hey fitness family! 🚀

Our legendary 6am class is at it again, and this time we’re going dark and sleek with “Look Good, Train Good Fridays.” 💁‍♀️✨ Last week, we went green and looked incredible. Tomorrow, it’s all about wearing black! 🖤🖤 Think ninja stealth meets fitness fashion.

Whether you’re hitting the gym at dawn or getting your sweat on in the evening, throw on your best black gear. Let’s show everyone how fierce we look when we train as a team! Don’t miss out—get on board and join the fun! 🚂💪

Remember, this awesome trend was invented by our very own 6am class! 🌟 See you all in black tomorrow! 😎💥

🌟 **Have You Met Jamie and Tilly Yet?** 🌟

If not, you’re in for a treat! Jamie and Tilly are the dynamic duo of our gym, always grinning from ear to ear and spreading good vibes all around. 😄✨

These two bring so much fun and energy to every workout, making coaching them an absolute blast. Their enthusiasm is contagious, and they light up the gym with their positive spirits.

Next time you see Jamie and Tilly, don’t be shy—give them a high-five and share in the smiles!

🎉 **Happy Birthday, Coach Tommy!** 🎉

Today, we’re giving a big shoutout to our favourite Flowmaster and CSM, Tommy! 🥳

Tommy, your dedication, passion, and energy are unmatched. You push us to our limits, inspire us to be our best, and always have our backs. Your toughness, unwavering support, and genuine care make you not just a coach, but a true leader and friend.

On your special day, we want to thank you for everything you do and wish you all the best. Here’s to another year of crushing goals and making gains!

Happy Birthday, Brother! 🎂💪

🌟 **Spotlight Sunday: Ludo** 🌟

We are incredibly proud to shine a spotlight on one of our amazing members, Ludo! 🎉

In such a short amount of time, Ludo has come such a long way in his fitness journey. His dedication, hard work, and positive attitude are truly inspiring to everyone at our gym. Not only has he achieved remarkable progress, but he also brings kindness and support to our community every single day.

Ludo, your transformation is a testament to your unwavering commitment and determination. Your caring nature and the way you motivate others make our gym a better place for everyone.

Thank you for being such an incredible part of our family. We can’t wait to see what more you will achieve! 💪❤️

“Huge thanks to our awesome members for the epic message left for our head coach! Your kind words hit us right in the feels (but don’t worry, we can handle it 💪). Thanks for keeping the love and support strong in our gym crew! 💙🙌”

Hey fitness family! 🚀

Our legendary 6am class has started a new trend that’s so fetch, it’s practically Mean Girls approved! 💁‍♀️✨ Introducing “Look Good, Train Good Fridays.” Because why not slay your workout and your outfit all day long?

Last Friday, we rocked blue and looked like a squad of fitness superheroes. 🦸‍♂️💙🦸‍♀️ Tomorrow, we’re going green! 🟢🌿 Think Hulk meets high fashion.

So, whether you’re sweating it out at sunrise or getting your groove on after work, dig out your finest green gear. Let’s show everyone how fabulous we look when we train as a team! Don’t miss out—get on board and join the fun! 🚂💚

Remember, this awesome trend was invented by our very own 6am class! 🌟 Catch you all looking fabulous tomorrow! 😎💪

“Welcome to one of the best jobs in the world! 🏋️‍♂️ Our office isn’t just a gym—it’s where we lift weights and crush spreadsheets. With an amazing team and a fantastic workspace, we couldn’t ask for more. 💪 Come see how we flex both muscles and megabytes!”

“Shout out to this absolute legend! 🎉

Always consistent, always smiling, and always humble—Dave, you truly embody what it means to be a stellar client. 😊 Your dedication and hard work have been nothing short of inspiring.

We couldn’t ask for a better partner in this journey. Great job, Dave! 💪 You deserve all the incredible results and victories coming your way.

Just make sure to save some of those wins for the rest of us! 😀

Keep shining and pushing forward! 🌟”

Fun little challenge going on at the moment,
Think you could have a go?

Tommy V Geelong Week 3 Film, Post,Tag CrossFit Barwon Time can claim lunch on us and a case of Toilet Paper thanks to ICare

Check it out fam, Love the intensity from this week!

Week In Review 8/6/2024 - CrossFit Barwon

Never miss a Monday starting off with a banger 6am class!!! Well done crew, winter ain’t got nothing on us!

Rising the tide!
Congratulations to our coach Tommy for stepping up his skills and responsibilities. Thankful to be able to enable you on your journey!
🤜🤛

Memories from last week :-)
Well done team, forever inspo!

One inquiry turns into
One call turns into
One conversation turns into
One on-ramp session turns into
One group class turns into
One week of classes turns into
One month of classes!!!
Congratulations to Han for getting for first month of training.
You’ve done amazing, I’m super excited to see the first season, first year and first decade!

Yesterday’s photos of the day I couldn’t let go.
It’s just too inspiring!
Mother and daughter doing CrossFit together. What a great example of fitness for longevity!
Very proud and humbled to hand whiteness this moment, luckily I only needed 1/250 of a second ;-)
That’s all it takes to recognise such cool moments that happen everyday. Look for them, and you’ll see too.

Let’s give a shout out to my bro Ludo.
Going from street to sheath in his first month of training with us! Bringing smiles, family, consistency and intensity to every class!
You lighten my day mate!

Burden shared is burden lifted!
Thank you for these amazing friends for helping me on my mission towards forging elite fitness.

Life goals right here! Father and Son working out side by side.
Proud of all the fathers and parents out here leading the way for the next generation.
May they surpass us in every way!

We are family!!
I want to brag about it, here we have the owners( )mum and sister, as well as our coaches(.breguet) partner!
We have Mums and daughters in the same classes, fathers and sons. Cousins, brothers, sisters, husbands and wife’s. “Brothers from other mothers “ and life long friends

I think this is beautiful and I wanted to brag.

Love ya’ll.

How do you perform the “Cindy” workout?

On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.
How do you score the “Cindy” workout?

Score is the total number of rounds and reps completed before the 20-minute clock stops.
What is a good score for the “Cindy” workout?

– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds

What are the tips and strategy to use for the “Cindy” workout?

Since this WOD is 20 minutes, you’ll need to be at a steady pace throughout most of the workout – a fast pace out of the gate will hurt your score. Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time. What was comfortable at the beginning will get very uncomfortable about half way through. During the air squats, relax your upper body and hands as much as possible. Use those 15 reps as recovery. But when you see that you have 3 minutes left, put your foot on the gas pedal and go!

What is the intended stimulus of the “Cindy” workout?

By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.
How do you scale the “Cindy” workout?

If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion (see: Push-Up Scaling | Pull-Up Scaling). Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.

Beginner
5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats