We are a proud affiliate that has been established since 2010. At Crossfit 4551 we work, sweat and play together. You’ll work harder than you’ve ever worked before but we promise you’ll have fun! If you’re looking to: -Detox and kickstart your journey healthier…
Regardless if you’re a beginner or advanced every class your coach will provide you with the advice and modifications you need to achieve your goals. We are here to help you become the best version of yourself. Here are some of the results from…
If you are looking to be involved in one of the most supportive, fun and motivating communities on the Sunny Coast, you have found it! Current members have been where you are and will cheer you on in your success as if it was…
“LABOUR DAY” PUBLIC HOLIDAY MONDAY 6TH MAYThe box will be open for two sessions @ 6am/7.30am only for the Labour Day public holiday. Hope to y’all there 🙂
“Dead Sled Fred” In teams of 3-4 complete the following, For time:150 Toes to bar100 Dumbbell thrusters, 22.5kg (15kg)50 x 10m Sled shuttles, 52.5kg (35kg) Partition reps however you please between team members. You may have multiple people working on the same station whenever…
“Clean and jerk/ conditioning Complex” On the 3:00 for 5 Rounds:50 Double unders2 Power cleans2 Front squat2 Push jerk Adjust bar load and rest in the remaining time left in each of the 3min windows, before starting the next. Set 1: 55% of 1RM…
TODAY WE RESPECT AND APPRECIATE ALL THAT HAS BEEN SACRIFICED FOR US BY OUR SERVICE MEN AND WOMEN. LEST WE FORGET. A REMINDER THAT THERE IS ONLY ONE SESSION TODAY @ 7AM. “Akker” Individually or in pairs complete the following, 10 Rounds for time:22…
A REMINDER THAT WE ARE ONLY RUNNING THE ONE SESSION @ 7AM THURSDAY DUE TO ANZAC DAY. THIS GIVES PEOPLE ENOUGH TIME TO HEAD TO THE BOX AFTER THE DAWN SERVICE. “Exposed” For time:5-1 Reps of:Rope ascents, (15ft)Deadlifts, 143kg (102kg) Rest 2mins 10-1 Reps…
Complete one set every 3mins: A) Overhead squat3-3-2-2-2-1-1-1-1 -From the racks. B) Superset with one of the following:Option 1: 20 Pulls on the ski for distanceOption 2: 20 Pulls on the rower for distance Post load and total distance (m) and options for each…