When the “Sport of Fitness” celebrates how far we’ve come.
The CrossFit Games has become kind of a big deal. It has turned our form of exercise that we love turning up to each week at the box – into an actual sport.
Before the best of the best (men & women) make it to the CrossFit Games and earn the title “Fittest on Earth”, they first must qualify in the CrossFit Open.
What is the CrossFit Open?
1 WOD released each week for 5 weeks by CrossFit HQ to test our fitness.
Everyone who trains at a box can complete these WODs in their affiliate – CrossFit Caloundra! In Australia, each Open WOD is released on Friday around 11am.
Why should you do the CrossFit Open?
It’s all about celebrating ourselves.
Did you play or compete in high school or youth sport? The roar of the crowd. the camaraderie of fellow competitors, achieving something you thought was impossible! That’s what the Open is all about. Even if you didn’t play much sport, here is your chance to channel your inner competitor and give it your all! You will set PBs, form special bonds, and have an experience unlike any other.
Don’t miss out on this celebration of fitness and community at CFC!
How it works:
Each Friday afternoon/evening we will be running what’s called “Friday Night Lights” at the box. This will be our main session to complete the Open workout. Everyone that registers for our FNL event will be selected into a team with one of the CFC coaches as team leader. Every Friday night over the 5 weeks you will meet your teammates at CFC (all friends/family are welcome to come spectate), as you bust your butt like never before in a WOD. It’s freakin awesome! After all the heats are completed we celebrate with a themed feast for the week plus beverages!
The team element will involve a point scoring system where you can rack up points for your team through a number of ways. Prizes each week for the winning team! Don’t feel like you will let your team down because of your lack of fitness. Team performance is just one element of scoring with the majority of points coming from other ways eg. staying for the after party will score points, dressing up on dress-up weeks will score points, bringing a friend/family member will score points etc
Step 1: Register before Monday February 11th. You will need to confirm you’re “GOING” on this event then purchase a 2019 Open muscle tee through our online store for $40. Link to come soon.
Step 2: On Tues Feb 12th, the team captains (Kev, Eli, & Mart) will have everyone that has registered randomly drafted to their respected teams. If these teams seem overly biased based on the draw we will carefully change them so that Marty’s team will win. 😅
Step 3: Every Friday, starting Feb 22nd, CrossFit HQ will announce the Open WOD to the entire world to complete. Our Friday night event will be our main Open session for you all to complete. You may also wish to complete the Open WOD on the Saturday and following Monday if you cannot make the main Friday session.
Who should do CFC’s Friday Night Lights?
– Everyone in the box that wants to have a go! The CrossFit Open has both an Rx and scaled division just like the daily WOD, so it really is inclusive of you all.
– You just have to have a great attitude and willingness to improve and get outside your comfort zone.
If you have any concerns, just ask a coach!
Who’s going to be #InTheOpen?
Category Archives: Uncategorized
Parking at CFC
We have some specific areas around the gym that we would appreciate if you could NOT park in please. They are as follows:
1. AVOID parking directly in front of the concrete pumping business across the road from CFC and to the left. They have a large truck they have to manoeuvre in and out (early AM & PM) of their driveway’s and with a car positioned there, makes it virtually impossible for them.
2. AVOID parking directly in front of the stone bench-top business down the end of the cul-de-sac.
3. AVOID parking in front of the black and yellow house/shed on the corner of Lyon & Grigor St.
4. AVOID parking across our direct next-door neighbours driveway (the residential house to our left).
All other streets are fair game. (see photo)
If you’re looking to burn a little extra body-fat (we all could be a bit leaner) then park well away and up your NEAT! (non-exercise activity thermogenesis) READ: activity that isn’t planned that will help you burn more calories 😄
Thanks for your understanding and co-operation on this everyone 🤜🏼🤛🏼
1. AVOID parking directly in front of the concrete pumping business across the road from CFC and to the left. They have a large truck they have to manoeuvre in and out (early AM & PM) of their driveway’s and with a car positioned there, makes it virtually impossible for them.
2. AVOID parking directly in front of the stone bench-top business down the end of the cul-de-sac.
3. AVOID parking in front of the black and yellow house/shed on the corner of Lyon & Grigor St.
4. AVOID parking across our direct next-door neighbours driveway (the residential house to our left).
All other streets are fair game. (see photo)
If you’re looking to burn a little extra body-fat (we all could be a bit leaner) then park well away and up your NEAT! (non-exercise activity thermogenesis) READ: activity that isn’t planned that will help you burn more calories 😄
Thanks for your understanding and co-operation on this everyone 🤜🏼🤛🏼
Challenge Terms & Conditions
CREDIT 42-DAY CHALLENGE
Buyer agrees to the following Challenge stipulations:
1) Submitting $599 down payment or payment plan of $100/week ($149 deposit), to be used as a credit to on-going membership (6 or 12 month Unlimited) at CrossFit Caloundra if a successful body transformation after 42-days.
2) A successful body transformation entails a loss of 10kg (starting BMI >28) OR 6% Bodyfat as measured on In-Body monitor within 42-days of official “weigh-in day” at CrossFit Caloundra. Cost for Challenge participants is $50 for both before & after scan.
3) Buyer must attend 3 workouts minimum per week during the 42-day period (unless out of state). Workout is credited only if checked in on Facebook. Buyer must check in on Facebook into facility AT LEAST 18 times during the 42-day period to receive credit.
4) Buyer agrees to weighing in weekly in order to increase accountability unless out of state.
5) Buyer agrees to take a before and after photo for use in promotional material by CrossFit Caloundra.
6) Buyer agrees to write a review of the facility on Google or Facebook after the Challenge program is over, and must submit review prior to receiving credit.
7) To be eligible for a Challenge credit, buyer must pay off the entirety of the deposit prior to the 5th week of the program. If a payment plan is made, and one or multiple deposits are declined, it is up to challenger to rectify billing. If the full deposit is not received by week 5 of the program, prior partial deposits are forfeited.
8) Once the buyer has gone through the nutrition consultation; there is no way of receiving a refund/credit. In the case of injury or pregnancy the Challenge may be restarted at a later date when the buyer is recovered and account be placed in credit until then, to do so.
12-MONTH MEMBERSHIP with GIFT CHALLENGE
Buyer agrees to the following challenge stipulations:
1) By submitting a $197 non-refundable down payment for the first 3 weeks of membership plus a before & after In-Body scan ($50), then $98 every fortnight thereafter I am committing to a 6-month agreement at CrossFit Caloundra and receiving the 42-day Challenge for FREE ($0). I understand I am obliged for the payments of my membership and any cancellation terms associated with terminating my membership prior to the required term.
2) All memberships are paid in fortnightly instalments through automatic electronic payment (credit/debit card, bank account). These will start AFTER the first 2 week down payment.
3) Buyer must attend 3 workouts minimum per week during the 42-day period (unless out of state). Buyer must check in on Facebook into facility AT LEAST 18 times during the 42-day period to receive Challenge.
4) Buyer agrees to write a review of the facility on Google or Facebook after the Challenge is over.
5) Buyer agrees to take a before and after photo for use in promotional material by CrossFit Caloundra.
6) There is no refund for membership fees after signing up. Failure to attend does not constitute credit, refunds or cancellation.
7) Early cancellation of membership within the first 6 months of membership will require a full payment of the $599 Challenge deposit.
Buyer agrees to the following Challenge stipulations:
1) Submitting $599 down payment or payment plan of $100/week ($149 deposit), to be used as a credit to on-going membership (6 or 12 month Unlimited) at CrossFit Caloundra if a successful body transformation after 42-days.
2) A successful body transformation entails a loss of 10kg (starting BMI >28) OR 6% Bodyfat as measured on In-Body monitor within 42-days of official “weigh-in day” at CrossFit Caloundra. Cost for Challenge participants is $50 for both before & after scan.
3) Buyer must attend 3 workouts minimum per week during the 42-day period (unless out of state). Workout is credited only if checked in on Facebook. Buyer must check in on Facebook into facility AT LEAST 18 times during the 42-day period to receive credit.
4) Buyer agrees to weighing in weekly in order to increase accountability unless out of state.
5) Buyer agrees to take a before and after photo for use in promotional material by CrossFit Caloundra.
6) Buyer agrees to write a review of the facility on Google or Facebook after the Challenge program is over, and must submit review prior to receiving credit.
7) To be eligible for a Challenge credit, buyer must pay off the entirety of the deposit prior to the 5th week of the program. If a payment plan is made, and one or multiple deposits are declined, it is up to challenger to rectify billing. If the full deposit is not received by week 5 of the program, prior partial deposits are forfeited.
8) Once the buyer has gone through the nutrition consultation; there is no way of receiving a refund/credit. In the case of injury or pregnancy the Challenge may be restarted at a later date when the buyer is recovered and account be placed in credit until then, to do so.
12-MONTH MEMBERSHIP with GIFT CHALLENGE
Buyer agrees to the following challenge stipulations:
1) By submitting a $197 non-refundable down payment for the first 3 weeks of membership plus a before & after In-Body scan ($50), then $98 every fortnight thereafter I am committing to a 6-month agreement at CrossFit Caloundra and receiving the 42-day Challenge for FREE ($0). I understand I am obliged for the payments of my membership and any cancellation terms associated with terminating my membership prior to the required term.
2) All memberships are paid in fortnightly instalments through automatic electronic payment (credit/debit card, bank account). These will start AFTER the first 2 week down payment.
3) Buyer must attend 3 workouts minimum per week during the 42-day period (unless out of state). Buyer must check in on Facebook into facility AT LEAST 18 times during the 42-day period to receive Challenge.
4) Buyer agrees to write a review of the facility on Google or Facebook after the Challenge is over.
5) Buyer agrees to take a before and after photo for use in promotional material by CrossFit Caloundra.
6) There is no refund for membership fees after signing up. Failure to attend does not constitute credit, refunds or cancellation.
7) Early cancellation of membership within the first 6 months of membership will require a full payment of the $599 Challenge deposit.
6-week Challenge Recipe Book!
The 10 Rules of Good Nutrition
Below, we’d like to present our 10 Rules of Good Nutrition. In doing so, we hope to accomplish 2 goals.
First, we want to help you rethink your whole nutrition approach and provide you with a new set of nutrition rules and habits, a set that swiftly moves you in the direction of your goals.
Secondly, we want to show specifically how the strategies laid out here offer much more than a few ideas – they represent a complete success system, fully integrated into the basic habits of good nutrition.
So here are the 10 rules:
1. Eat every 2-3 hours.
Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.
2. Eat complete, lean protein each time you eat.
Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.
3. Eat vegetables every time you eat.
That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.
4. Eat carbs only when you deserve to.
Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised. Yes, these often heavily processed grains are dietary staples in Australia, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.
5. Learn to love healthy fats.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.
6. Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.
7. Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.
8. Have 10% foods.
I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” on about 4 meals each week.
9. Develop food preparation strategies.
The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.
10. Balance daily food choices with healthy variety.
Let’s face it, when you’re busy during the week, you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week, you need to eat something different, something unique and tasty to stave off boredom and stagnation.
First, we want to help you rethink your whole nutrition approach and provide you with a new set of nutrition rules and habits, a set that swiftly moves you in the direction of your goals.
Secondly, we want to show specifically how the strategies laid out here offer much more than a few ideas – they represent a complete success system, fully integrated into the basic habits of good nutrition.
So here are the 10 rules:
1. Eat every 2-3 hours.
Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.
2. Eat complete, lean protein each time you eat.
Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.
3. Eat vegetables every time you eat.
That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.
4. Eat carbs only when you deserve to.
Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised. Yes, these often heavily processed grains are dietary staples in Australia, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.
5. Learn to love healthy fats.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.
6. Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.
7. Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.
8. Have 10% foods.
I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” on about 4 meals each week.
9. Develop food preparation strategies.
The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.
10. Balance daily food choices with healthy variety.
Let’s face it, when you’re busy during the week, you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week, you need to eat something different, something unique and tasty to stave off boredom and stagnation.
CFC Friend Referral Gift Card!
Thanks for referring a friend or friends to CFC!
Enter as many names as you like into the form below and we will send them a digital $100 Gift Card to use at CFC!
Google Review – Desktop
Google Review – Mobile device
Member Terms & Conditions 2019
PLEASE DO NOT COMMIT to CrossFit Caloundra UNTIL you have read and acknowledged the Terms & Conditions for 2019
If you are happy to proceed, please initial each term and we will take this as your word that we will approach any situations in the future, which may arise with ease and follow the guidelines.
• Default billing: All members are required to keep an active credit/debit card on file to be used for membership payments, retail purchases or any other purchase within the gym.
• Equipment fee: Our Unlimited and Limited memberships have a one-off $50 fee attached that will be paid at the beginning of your membership. This goes toward new equipment for the box and will be paid from your nominated direct debit method.
• Notice for cancellation: All members must give a 2 week notice from their next billing date if they wish to cancel their membership. We require you to sign a cancellation form to action this.
• Refunds: Payments will NOT be refunded if already processed.
• Fee increases: Your fees may be subject to change during your time at CrossFit Caloundra.
• Membership holds: You can suspend your membership for a minimum of 2 weeks and a maximum of 1 month. You are allowed 1 hold per 6 month period of training. When a hold request is approved, you will not be charged during the hold period, and your contract term will extend by the hold term.
If you are happy to proceed, please initial each term and we will take this as your word that we will approach any situations in the future, which may arise with ease and follow the guidelines.
• Default billing: All members are required to keep an active credit/debit card on file to be used for membership payments, retail purchases or any other purchase within the gym.
• Equipment fee: Our Unlimited and Limited memberships have a one-off $50 fee attached that will be paid at the beginning of your membership. This goes toward new equipment for the box and will be paid from your nominated direct debit method.
• Notice for cancellation: All members must give a 2 week notice from their next billing date if they wish to cancel their membership. We require you to sign a cancellation form to action this.
• Refunds: Payments will NOT be refunded if already processed.
• Fee increases: Your fees may be subject to change during your time at CrossFit Caloundra.
• Membership holds: You can suspend your membership for a minimum of 2 weeks and a maximum of 1 month. You are allowed 1 hold per 6 month period of training. When a hold request is approved, you will not be charged during the hold period, and your contract term will extend by the hold term.
1 Month CrossFit For Only $99!
—– Can Anyone Do CrossFit?
Yes! You do not need a pre-existing level of fitness to get started at CrossFit Caloundra. We have any and every level of fitness at the gym, often all in the same session. Our program can be scaled down OR up to make it easier OR more challenging. We have a specially designed program just for beginners also.
—– What Results Can I Expect From CrossFit?
As soon as they start, a lot of our members start losing excess fat & building strength/fitness. The type of movements we do in CrossFit make you use your whole body (especially core), so you build strength and fitness very quickly. Within 30 days you will be seeing results. If getting leaner and gaining strength that helps you jump, climb, lift and play with your kids sounds appealing – then come and do CrossFit with us!
Here’s 8 REASONS you’ll LOVE training at CrossFit Caloundra!
1) You’ll feel excited to come to training because we create workouts that are fun, challenging and different every day
2) You’ll learn the correct techniques to be able to progress at your own level with the help of our highly experienced trainers
3) You’ll have fun with a group of friendly, motivated people who support and encourage you
4) You’ll want to train regularly because you’ll see fast results in strength, fitness and body shape
5) You’ll have access to an eating program that’s not restrictive or a fad, but just quietly gets you leaner and more muscular
6) You’ll be fitter, stronger and more flexible for life and sport
7) You can put the kids in our supervised crèche while you get an awesome workout – Free for our members!
8) At CrossFit Caloundra you’re not just a member… you become a training partner and a great friend
We’ll help you reach your goals with our effective training methods plus eating guidance. Ditch the BORING gym membership and give yourself a kick up the butt! You’ll have fun, make new friends and get RESULTS! Contact us below.
– CFC GUARANTEE –
If after 1 month of training you don’t think it’s worth the money you’re paying, we’ll give you a complete refund no questions asked!
Try us RISK FREE today!
Enter your details below and we’ll contact you within 24 hours to organise a start time!
Questions? Email us at marty@crossfitcaloundra.com.au or call Marty on 0403 090 511
CrossFit Caloundra has been making people awesome for the past 5 years in Caloundra on the Sunshine Coast. We’re passionate, experienced coaches that care about you hitting goals. Come let us turn you into one of our success stories.
