Week 3 Short 5km Run Interval 3 x 1000m, rest 3mins 6 x 100m every 1min Long 8km Run Week 4 (de-load) Short 3-4km Run (20min cap) Interval 8 x 30sec Hill Sprint, slow easy jog for 1:30 Long 5km Run (slow easy pace)
INNER WEST’S MOST EXPERIENCED CROSSFIT GYM BASED IN MARRICKVILLE
Our facility is not like any gym you have been to before. We pride ourselves in not only providing world class CrossFit training but we also believe in creating a motivating, dynamic environment filled with like-minded people of all ages and body types, who are committed to working hard and achieving lasting fitness results. We love what we do and it shows on the gym floor. Come in for a free intro class, make some friends, and get fit fast!
WHAT IS CROSSFIT?
Using a combination of Gymnastic, Weightlifting and Aerobic exercises CrossFit Marrickville is not just another boring gym fad,
CrossFit® is a state of mind, a philosophy and a lifestyle.
It doesn’t matter what shape or size you are because CrossFit Marrickville coaches people of all ages and abilities to improve their overall fitness in a fun and challenging environment. Our classes are unbelievably fun and totally newbie-friendly. We understand trying something new can be intimidating, but we guarantee all of your fears will be put to rest as soon as you walk into your first session. Our community is warm, and the coaches are experienced, friendly and incredibly knowledgeable.
We have a team of experienced trainers onsite to help you through every stage of your CrossFit training. Our coaches are CrossFit L1 and L2 certified, holding qualifications in CrossFit Kids, personal training, gymnastics, Powerlifting, weightlifting and first aid. Always ready to motivate and offer advice, our team will motivate and train you to get in the greatest shape of your life!
Owner / Head Coach
Dave is owner and Head Coach of CrossFit Marrickville. He has seven years experience as a CrossFit trainer with a background in the Rugby League. He brings 8 years experience as a CrossFit Trainer and Strength and Conditioning Coach to the box and holds a CrossFit Level 2 trainer qualification as well as an certifications in Weightlifting, Gymnastics and Powerlifting. Dave believes that CrossFit is a state of mind and encourages members to tune in to their own goals in order to achieve success.
Owner / CrossFit Kids
Gemma is owner and Head Coach of the CrossFit Kids program. Gemma has a passion of working with children and helping them learn while having fun. Gemma believes CrossFit is for everyone regardless of age, size, gender or fitness level. Gemma welcoming personality will make you feel part of our community for the start.
With a background in sport JR is an experienced CrossFit coach. The interest in Sports has led JR to attend and become certified in many specialty areas such as Football, Strongman and Gymnastics. These unique skills allow JR to offer fun, varied sessions that are always testing and rewarding. JR is encouraging and motivating making sure you always get the most out of your sessions.
Nina Van Rij
Nina has always had a passion for health and fitness. Completing a University degree in Science, Nina then moved straight into Personal Training. After a friend convinced Nina to try an Intro session, she has never looked back. Adapting the methodology to her own clients she found the variety and intensity of CrossFit the key ingredient in getting results for members and herself.
Jules is qualified Weightlifting Coach who practices what he preaches. Fond of big squats and big lifts Jules helps pushes members to reach their potential. Currently studying Physiotherapy Jules provides knowledge and experienced to all our lifters.
Bonnie is one of the newest members to the coaching staff. After CrossFitting for 4 years she made the step towards sharing her passion with others and qualified as CrossFit Coach. Bonnie loves helping our members work towards achieving their goals no matter how big or small in a fun supportive environment.
City to Surf Training We are now 10 weeks out for the City to Surf and those looking at completing this iconic Sydney Run are advised to get some running training in. We will be posting fortnightly 3 sessions a week(short, interval and long) to be completed. The training program will contain three different types…