Fitness In 100

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
Courtesy of CrossFit Inc.
Speed – The ability to minimise the time cycle of a repeated movement.

Rules of the Box


Leave your ego at the door!

CrossFit is a humbling experience for all. Strive for progression not perfection, patience and effort are your best options.

Be on time

Turn up early, practise technique, work on mobility. We understand circumstances arise but being late disrupts our sessions and is not fair on other members.

Introduce yourself to new members

Be friendly and welcome new faces. If someone has to revive you after a WOD it would be nice if you knew their name

Don't be a trainer

Encouragement for your mates is welcomed of course, but leave the coaching up to the coach. If you don’t know ask!!!!

Respect the equipment

Self-explanatory. Clean up after yourself.

Support each other

CrossFit is all about community. We are a team. You may have finished your workout but others are still going and in the discomfort you were 2 minutes ago, help bring them home, count their reps and cheer them on before you start having a chat.

Have fun

Work hard, be consistent and never take a backward step but don’t forget to laugh and enjoy each other’s company.


Unit 5, 72 River St
Dubbo NSW



0400 885 080
Mobility WOD
CrossFit Gymnastics

Info from CrossFit

What is CrossFit? What is Fitness? CrossFit Exercises & Demos CrossFit FAQ Startup Guide Part 1 Startup Guide Part 2 The Zone Diet