Red City Gym - CrossFit Canobolas

HAPPY FATHERS' DAY

Wishing all our Red City dads a brilliant Fathers' Day today. Here's to you gents.

ATHLETE OF THE MONTH: ALEX

The level of consistency Alex shows in training despite shift work as a fire-fighter and also working an apprenticeship on top of that is very impressive. He identifies when he can get to the gym and gets there even when he's feeling a bit flat. But he avoids burnout by embracing scaling when he needs to and pushing at times when it's wise.

To add to this and to further demonstrate his mental fortitude, he's been managing this level of consistency while also working around a disruptive injury for weeks now. Rather than letting it get him down he's leaning into the challenge and is finding new and different ways to test himself.

Despite a whole range of obstacles that could be excuses and could hold him back, he's still getting fitter and is our athlete of the month.

MONDAY MORNING MINDSET: If you do something enough it'll become normal.

Maybe getting up early to train isn't normal for you. Maybe dealing with cold weather isn't either. Perhaps training full stop is a new endeavour. But with enough repetitions all of these things become regular and hence feel normal.

'Normal' is something that is often easier because it exists on a well trodden path.

We need to be careful though, because if we engage in less healthy activities enough times over they can also become our normal.

ATHLETE OF THE MONTH: KATE

If she's not bringing the smiles almost every evening, she's up before the sun making it happen in order to get her training in. Staying super consistent has allowed Kate to make massive improvements across all areas of late. But that consistency also makes her almost part of the furniture around here. Ever the community minded member, Kate always supports others and accepts the support and help herself.

We really value seeing that value of community along with consistent training that's simply focused on steady personal improvement. And that's why Kate is our Athelte of the Month for June. Good on you

ATHLETE OF THE MONTH: Megan

It's always inspiring to see people improve when they give a lot of effort and do so consistently. But those rewards naturally tend to level off and slow down the further we get into training.

The 'newbie gains' are fantastic but when they start to taper off it can be hard to seek out new challenges or even observe slow, yet steady improvement. That's what we're so happy to see for Megan.

Now 5 years into training with us, Megan is arguably the best she ever has been. And it's not because she's doing anything crazy. There's never been a 12 week challenge; never a crash diet; never an increase in doing more sessions in a week. Just consistent, steady training with regular, small challenges being met and overcome.

Megan embodies our philosophy of training for life and longevity and it's why she's the athlete of the month for May. Keep doing what you're doing Megan, because it's fantastic!

MONDAY MORNING MINDSET: Welcome winter.

It's Monday and it's the first day of winter.

Winter can seem like a drag for training. It's cold, it's dark, it takes longer to warm-up and things just feel that bit harder than normal. But we can choose how we perceive these realities.

We can see it as an uncomfortable inconvenience OR a valuable season with its own benefits.

There's something extremely natural about the life cycle of the seasons. If we can learn how to embrace these cycles it often aids our overall development.

We think there's a few distinct advantages to winter:

• It lets you focus on TRAINING INSIDE 🏠
We greatly promote getting outside the gym. But the reality is that it's just less feasible to do outdoor training like running or cycling in the depths of winter. And it's important to have periods of rest from high volume training and endurance. So you might rest those areas of focus and instead turn your attention to our next point...

• You can BUILD STRENGTH 💪
Being inside more and having a focus of building strength is a great thing to pivot to at this time of year. Potentially dialling up your food intake to gain some muscle and having the intent to put a few more plates on the bar can deliver gains through the middle of the year that will serve you well later on.

• It can help you go to bed earlier 😴
Less social events, less alcohol (which massively disrupts sleep) and an earlier sunset, all help us get the feeling we need to wind down a bit earlier. So listen to those signs. Using this time of year to get to bed earlier and focus on getting more SLEEP is a useful routine that can then be carried into the rest of the year.

• It makes us more RESILIENT 🛡
This point is something of a cliché, but it's true. Doing uncomfortable things is actually good for us. Getting up in the dark and heading out into the cold when you don't particularly want to helps you develop greater discipline and resilience. The reality is if these faculties of the brain aren't challenged they too will fade just like muscle and aerobic capacity when neglected.

So we full heartedly WELCOME WINTER! It's going to be a great season. ❄️

MONDAY MORNING MINDSET: Consistency over time wins out every time.

Sometimes it can feel like we're not doing 'enough'. This often occurs in periods of disruption. You're away a bit; you've started a new job; you've been sick; the list goes on, but the reality is all these things impact our ability to feel normal about our routine of training.

Although frustrating, it's important to remember that these disruptions make up a small percentage of your overall training history and are all a part of life.

If you've been training regularly for 2 years, a 2 week period isn't going to change much. If you plan on training for longevity over the next 10, 20, 30+ years, even several months of disruption will always be overcome in the long term.

And perhaps there's a frequency of training that best allows you to be consistent over the longest period of time. Training 3 sessions a week for 10 years will always yield greater results than training 10 sessions a week for 3 years, getting burnt out and then turning away from training altogether.

So next time you're a bit frustrated and feel you're not doing enough, just remember how long you have been training and how much longer you plan to be. It will likely dwarf the time of disruption.

Happy Mother's Day to all our amazing Red City mums!

You define what it is to be strong in every sense of the word.

We are hosting a CrossFit Level 1 Certificate Course on June 20th - 21st, 2026 in Orange, Australia!

Sign up at CrossFit.com

New apparel is live!

You can see the range and place your order through the link:

https://www.redcitygym.com/apparel-1 #/unisex-apparel