FitLab - CrossFit 3000

Congratulations to Coach Mirka and Coach Des for representing FitLab CrossFit 3000 at the Championships in Brisbane this weekend.

The girls are competing hard and doing it with a smile!

November Programming Preview!

This month, we continue our work with muscle endurance, and supplement it with single leg and repeated effort exercises.

We're retesting the muscle endurance benchmark, "FitLab Gone Bad," and taking on the classic core endurance test of "Annie."

As we head into the silly season, it's normal for life stressors to build, and our ability to recover is diminished. Our programming is seasonal and reflects these times.

While our workouts will still be challenging, they'll be gentler on the nervous system and easier to recover from. This means less eccentric loading and high rep work, and more simple strength workouts, some zone 2/3 cardio, and repeated effort method accessory work.

Our supplementary program... StrengthLab, Olympic Weightlifting, Endurance and Mobility will maintain their intent stimulus. We have the "Mental Endurance Challenge" on Nov 24 - stay tuned for more details here!

Outside of the gym we have the charity run on Sunday Nov 10, with a number of our community taking part and raising money for this important cause.

Best of all, the sun is coming out, the energy is high, and there's never been a better time to ramp up your fitness!

See you on the floor!

500 Club!

This morning we welcomed Russell into the 500 club!

Russell joined us in 2018, and since then has been a consistent performer in the AM.

Russell balances nightshift and raising a young family, yet still manages to consistently show up and get his training in.

Most of all, Russell is a humble warrior who works hard and does it with a smile on his face. We love having him in our FitLab family.

Welcome to the 500 club Russell!!

Educate & Empower.

Fitness is more than burning calories and dopamine hits.

It's an exploration into your body and mind, learning new movements, refining technique, and challenging mental boundaries.

When you walk into FitLab, you start learning. You learn how to eat, move and perform optimally, and you gather the tools for autonomy in your health.

Our Saturday mobility class with Dr. Luke is a deep dive into this learning. Not only do we stretch and release those sore points, but we learn how to take care of our bodies outside of the gym.

You should be a little bit scared.

It probably means it's important to you.

It means you're on the edge of growth, and what you do now might change you. It might change your mindset, body, and it might threaten your perception of the world.

We face these moments every day of our lives, and how we approach them

Stepping into the gym for the first time is a little bit scary - We've all been here. New equipment, new faces, new sounds.

This is why we start your first step with a consultation to get to know you. We then work with you 1on1 to make you confident, competent and comfortable in our space.

What comes out the other end is a new and better version of you... And your only regret is not starting sooner.

Embrace the scary and DM us today to get started.

How your journey begins:

Rather than throw you into group classes under the banner of a "free trial," we'd like to get to know you...

Your goals, limitations, lifestyle and health history are all important to know if we are going to coach you.

We then set a plan for your fitness, nutrition, and arrange an onboarding program that will have you confident, competent and comfortable in group classes.

This is called personalised fitness, and it's the level of support that you deserve.

Your health is important. Don't settle for less.

Schedule your complimentary consultation and movement assessment and let's make a plan that works.

Your fitness is like a sled...

It relies on momentum, habit and a bit of effort.

And while it's tough to get started, once you're moving it actually feels good to keep going.

You will face obstacles, and sometimes you'll need some extra effort to get the momentum going again.

Overcoming these obstacles cannot be done alone.

This is where your coaches and community give you the support and drive to keep moving forward.

This momentum starts with walking into our gym, doing a complimentary consultation, and seeing if we can help you.

Book your free intro via the bio today...
You bring yourself, and we'll bring the sled!

If you've ever walked into FitLab, you'll know it's changed the way you move, look and most importantly - the way you think and feel about training.

That first workout, fist bump and adrenaline hit on 3, 2, 1 GO is pure magic that can truly change lives!

At the FitLab Bring a Friend, you'll learn about CrossFit and why it's the most effective training methodology in the world. You'll also take on a workout that will give you a taste of how we do things at FitLab.

If you've ever been curious about this wild and wonderful thing called CrossFit, then now is your chance to see if it's for you.

Registrations can be made through the link on our bio, and members can register themselves as a normal class through the app.

Saturday, October 19 at 11am at FitLab.

Be a good friend - bring them to CrossFit!

It's October!

The sun is out and it's going to be a big month at FitLab!

Our latest training block sees us working on muscle endurance and gymnastics skills. You'll be able to develop your gymnastics in low fatigued states through EMOMs and dedicated bodyweight progressions.
We'll be tackling muscle endurance workouts including Cindy and CFG Open 12.3 and retesting Nancy from August. We'll also be taking on the notorious Fran!
Through training muscle endurance, we'll learn how to pace and break up reps, as well as cycle our movements to create the best efficiencies.

Our complimentary programs - StrengthLab, Olympic lifting, Endurance and Mobility will all have their own focusses, and will feed into your CrossFit performance.

We can't wait to see you on the floor!

It's Monday! And another chance to kick-start your healthy habits for the week.

Here's how to set yourself up for success this week!

1. Book your classes for the week. Plan your week and book your workouts in advance. Make these times non negotiable and stick to them!

2. Training the morning! Our AM sessions are pumping for a reason! Get get those positive hormones cranking first thing, and set your circadian rhythm for the week.

3. Meal prep! The week goes quickly! Have some healthy meals store away so you don't get caught out.

4. Take a 10 minute breath break. This can make all the difference between making healthy and unhealthy decisions... Take yourself away for 10 minutes for some meditation and quiet time.

5. Book your goal review! As always, your FitLab coaches are here to help you show up consistently and get the most out of your training and nutrition. Book your quarterly goal review to set some plans for the next stage of your training.

Olympic Weightlifting Testing!

Tonight you get the chance to put all of your hard work to the test by testing your max sn**ch and clean and jerk!

We've seen some terrific progress this cycle, and we're pumped to see what you can accomplish tonight!

See you at 6:30pm !

This Friday Sept 27at 9am we're celebrating the AFL Grand Final with a footy inspired workout!!

Expect some classic CrossFit movements, mixed in with some AFL skill under fatigue! We'll be using the energy systems that you see in footy - power, speed, endurance, agility and accuracy!

No footy experience is necessary, just your enthusiasm!

Coach Trent and Coach Steve will be leading the session, and they'll show you all of the skills that you need to know!

Wear the colours of your favourite team... Any code is acceptable!

Friday, 9am at the gym, see you there!

Happy Monday!

We get to tackle a special benchmark today, the "FitLab Seven."

7 rounds for time of:
7 power cleans (40/25kg)
7 thrusters
7 burpees over the bar

This is a tough test of your work capacity and grit!

This will start off easy, but quickly get tough.

A good strategy is to pick a target interval and stick to it.

Elite: 1 round per minute
Advanced: 1 round

Toni came to us wanting more strength, endurance and body composition change.

He started with our CrossFit fundamentals, before joining group classes and progressing steadily.

He hasn't worried about how much weight he's lifted or his times. Instead, he's worked hard on his technique and training 3+ times a week.

Toni has also worked hard with his nutrition, and has increased protein consumption and meal frequency.

The result is a huge body composition change... Increasing lean muscle and a big reduction in body fat. Notice that while weight has only shifted 2kg, he has significantly changed his body composition, with a huge drop of 7% in body fat percentage.

All of these changes have resulted in a healthier, happier, Toni, and we couldn't be prouder to have him as a part of the FitLab family.

Well done Toni!

When the girls get the better of you.

What makes training at FitLab different?

It's personalised.

What does that mean?

That means that we respect your goals, challenges, limitations and capacity, and we tailor our sessions to suit you.

We carry this philosophy through each stage of your training journey:

Step 1: Initial consultation and movement assessment.
Step 2: Private fundamentals with a senior coach.
Step 3: Personal, Hybrid or Group memberships.
Step 4: Monthly/quarterly check ins to monitor your progress and set your new goals.

It'd be easier to find a blanket template and throw it onto everyone.... Though we don't believe in easy. We believe in what works.

After coaching CrossFit to thousands of people for over 13 years, we've created the system to help anyone who walks through our doors. And our results speak for themselves.

It all starts with complimentary consultation and 1on1 session - not a group class!

Today's finisher: 3x10m sled push!

Why we love using sleds at FitLab:

1. Concentric Contractions. When we push a sled, the muscles actively shorten in the push phase. This leads to less muscle damage and soreness while still driving strength.

2. Safe: there's very little technique in sled work, so we can drive the intensity high without the barrier of technique.

3. Easy to overload. We can measure our strength gains by adding weight each time we do these.

4. Hits a range of energy systems. With the right programming, we can hit the phosphagen, lactic and aerobic system, leading to better fitness overall.

Both the men and women in the AM classes smashed 200kg this morning... Let's see what the PM crew can do!

Sarah is a true inspiration to us.

9 months ago she made a commitment to keeping up her training regime through her third pregnancy.

With a tailored program, Sarah attended 3 classes/week and made an effort to come in even when she wasn't feeling it.

She's stronger, fitter, and ready for the next stage!

Next week Sarah gives birth to her third child, and we couldn't be more proud of her efforts this year.

All the best Sarah, we look forward to seeing another little CrossFitter soon!

September Programming Preview!

Spring is here and we've got some epic workouts to bring in the sunshine!

In September, our CrossFit programming sees us round out our speed strength cycle, and move into more muscle endurance and gymnastics skill and capacity.

With 5 programs running simultaneously, we have you covered for all of your strength, conditioning and mobility needs!

All you need to do is show up!

See you on the floor.

Do you know what the greatest predictor for workout success is?

Consistency!

Do you know what the greatest predictor of consistency is?

Enjoyment!

So, if you enjoy your workouts, you're going to be consistent and have more success.

So often we're told that you need to do this one exercise, eat this one food, or that you're doing everything wrong!

All of this noise is irrelevant when it comes to moving consistently.

At FitLab, we pride ourselves on a) making your workouts challenging, and b) making your workouts engaging.

We've been doing this for over 13 years, and our results speak for themselves.

All you need to do is show up !

Keen to train effectively, schedule your free consultation today!

Motivation is overrated.

It's flimsy and unreliable, like a bad partner. It's handy when it's there, but we can't rely on it for the day to day grind.

What is more trustworthy is a system. It doesn't seem as sexy, but trust us, it is.

A good system will keep you coming back each day, steer you in the right direction, and pick you up when you're feeling down.

With something as important as fitness, we need good systems.

At FitLab, the system we provide is:

✅ Engaging and sustainable programming.
✅ Results driven nutrition.
✅ World class coaching.
✅ Supportive community.

When you join our gym, get this system. It's helped thousands of people since 2011 - all you need to do is show up.

Don't rely motivated. Rely on a proven system.

"You fall to the level of your systems." - James Clear.

A break from our usual programming...

Coaches night out + album shoot.

FitLab Olympics!

To celebrate the last few weeks of an epic Olympics, we've put together a special workout for this Saturday, August 10 at 9am!

The workout will bring together movements that we see in CrossFit, and the Olympics... So you can expect some gymnastics, a barbell, and some track and field events!

Come dressed as your favourite country and, get ready for the ultimate test!

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” - Greg Glassman.

Our programming stems from over 14 years of education and implementation. We've helped thousands of people move better, feel better, and drive fitness they never thought possible.

All of our programming is done in house, not by AI or a third party. We follow an annual cycle with benchmarks and targets throughout.

You'll learn, you'll be challenged, and you'll be supported by our wonderful community.

Ready to level up?! Schedule your 1on1 session, today!

What's in store for August?! 

We continue our speed strength work, with barbell complexes and EMOMs in our regular CrossFit programming. 

We'll test some classic barbell benchmarks; Nancy and The Chief, while we will retest Grace after our 8 weeks of speed and power based training. 

We're always looking to challenge the body through different planes of movement and exercises, so you can expect some odd object movements and new exercises to test your fitness with. 

Our supplementary programs - StrengthLab, Olympic Lifting, Endurance and Mobility, aim to support your CrossFit by targeting a specific stimulus and develop capacity in this area. So, if you have a weakness, we love seeing you develop it in these classes. 

It's going to be a big month, as we see a hint of spring! 

Remember to Just Show Up, and we'll take care of the rest!