Hammer & Tong

Looking to train over Easter? We’ve got you covered.

✨ Something BIG is coming… 😍

10 years.
TEN. YEARS. 🤯

It honestly feels like yesterday we opened the doors with 4 squat bays and 5 rowers (and a whole lot of hope 😅).

Fast-forward a decade and wow… what a ride.
We’ve trained thousands of sessions, shared plenty of sweat and laughs, and watched this little gym grow into something pretty bloody special.

We’re incredibly proud of the impact Hammer & Tong has had on the Northern Rivers — helping people move better, feel stronger, and build confidence.

But more than anything, we’re grateful for the friendships, families, and community that have grown inside these walls. That’s the real win ❤️

🔥 We’re celebrating our 10-year birthday alongside the CrossFit Games Open — Workout 26.3 🔥

👉 Do the workout
👉 Don’t do the workout
👉 Come cheer everyone on
👉 Bring the kids
👉 Eat some 10-year birthday cake 🎂

💛 We’d absolutely love to see our old members — come throw down, or just hang out, catch up, and soak it all in.

However you show up — just come and be part of it.

Let’s do it properly 🎉
Lock it in the diary and get ready for a big workout, big energy, and an even bigger celebration.

Hammer & Tong turns 10 — and you’re invited.

Lift & Climb

No limits on what our bodies can do!!!

Nothing says “Hello Legs “ more than

25/20 Cal Standing Bike Erg Damper 10 😮‍💨

Great session to finish a massive week team 💪

Weightlifting 6am
Group Class 7am

Lesssgggoooo 🔥

READY OR NOT‼️
2026, WE’RE ALL IN.

Experienced coaches.
Real people. Real support.
If you’re ready to show up — we’ve got everything else covered.

If 2026 is the year you move better, get stronger, and stay consistent — you’re in the right place.

Let’s get to work 💪🔥

2025 gave us some big sessions, bigger laughs and an even better community.

Thank you to every single person who walked through the doors, cheered someone on, and kept showing up.

2026… let’s move better, feel better and have some fun doing it 💪

2025 😮‍💨
Another big year here at the Tong — and plenty to be proud of.

⭐️ Positive lifestyle changes
⭐️ Strength increases
⭐️ Improvements in body composition
⭐️ Better nutrition habits
⭐️ New friendships formed
⭐️ A super positive place to train with quality coaching…
Wait — that one’s always been the case 💁🏼‍♀️💁‍♂️

It’s always good to reflect on what went well — and what we can do even better — as we get ready to kick things off again.

Let’s finish the last few days of 2025 strong and set ourselves up to attack 2026 head-on.

✌️

Not slowing down cause the big guy 🎅 is coming!

Forget naught or nice, you’re either working or not working

Still plenty of time………. Lets work 💪

Finishing the year off the right way, 💪 one workout at a time.

We’ve seen a great push for new members looking to ge the jump on next year.

What a time to be training, good weather, good energy, GOOD SUPPORTIVE COMMUNITY

🔥 Up

🔥 Yesterday’s Session Was PURE TRUTH 🔥
“The ability to move your own bodyweight…
…and that’s where the excuses stop & the truth about your fitness shows up.” 👀

This one exposed everything 💪

3 Rounds For Time ⏱️
⏳ 1 min Hang from the Pull-Up Bar
💍 1 min Ring Support Hold
⬆️ 20 Strict Pull-Ups
⬇️ 30 Push-Ups
🚴‍♂️ 40/30 Cal Bike / Row / Ski

No rushing. No shortcuts.

Just controlled strength under fatigue — grip on fire, shoulders cooked, midline shaking 🔥
This wasn’t about speed.
It was about composure, quality reps, and owning every movement.
And the crew? Turned up and got it done 👊
That’s how real fitness is built.