Crossfit Bunbury

Hey CFB Crew, this week we’re kicking off a brand new cycle. After a week of Mayhem Classic workouts and a short reset on strength, it’s time to get back to building.

This cycle is inspired by old-school CrossFit training and combines strength, conditioning, gymnastics, skill work, and classic CrossFit-style workouts.

You can expect a fun mix of power lifting, gymnastics development, Olympic lifting, and conditioning throughout the week.

The goal is simple: build stronger, more capable athletes while keeping training varied, challenging, and fun.

Tuesday 4.45pm - RUN CLUB
Wednesday 5.45pm - OLYMPIC LIFTING with Baz

Let’s go 🚀

Set a goal. Show up. Put in the work. Repeat.

Yeeehaaaaaaaa 13th birthday celebrations 🤠

Our kids club had a little glow up ❤️

CROSSFIT Bunbury is turning 13 AND LOCAL GRIND is turning 1

Come and celebrate with us!

FREE Classes
6.15am - METCON
7am - GYMNASTICS
8.15am - SWEAT SESSION

Book your sessions on Mindbody!!

Every purchase at LOCAL GRIND, goes in the draw to win some EPIC prize packs!!!

Come for a workout or just come for a coffee and brekky!

We hope to see you there! Rodeo Theme 🐎🤠

June Burpee Challenge Workout - Wednesday

The June Burpee Challenge officially starts this week with Wednesday’s challenge workout:

Every 1:00 (12:00)
45 Seconds Max Burpees Over Bar
15 Seconds Rest
Score = Total Reps

Burpees are lateral

Burpee Challenge Tips:
✔️Stay low to the ground and avoid unnecessary movement between reps.
✔️Find a smooth, sustainable pace early instead of sprinting the first few rounds.
✔️Keep transitions tight over the bar. Small, efficient hops save energy.
✔️Focus on breathing rhythm right away.

👍🏽stay moving during the full 45 seconds, even if the pace slows late. Consistency wins this workout.

HYROX CREW, Braved the weather!
Power cut right on start time , didn’t stop them! VIBES WERE ON ⚡️

HYROX - WET WEATHER VERSION

0-9min
8min emom
1) 30sec ski sprint
2) 30 sled push

9-18min
8min max cals echo bike
OR 2 block runs

18-27min
8min emom
1) 20 wall balls
2) 18/15/12/10 burpees to plate

27-36min
8min max cal row
OR 2 block runs

36-45min
8min emom
1) 25 step back sandbag lunge
2) 25 KB swings

45-54min
AMRAP 8min
1-2-3-4-5... Shuttle runs
1-2-3-4-5.... Devils press
Or 2 block runs

Anything but active wear!
Best dressed goes to SUPERMAN, BAZALINA 🩰, MJ , and GORILLA 🦍