Nepean CrossFit

COACH’S CORNER | ELIZABETH DAY 🔥

“Elizabeth” is on deck and today’s stimulus is simple: fast, uncomfortable intensity from the very first rep.
We’re cycling power cleans quickly and choosing a dip progression that keeps us moving, not failing.

What to focus on:

Fast elbows + clean receiving position

Smart dip choice (strict, box, kipping — whatever keeps you in the fight)

Sprint mentality — big set → fast singles → no standing around

As Mayhem puts it:
“Athletes should attack ‘Elizabeth’ at a pace that feels uncomfortable from the start while maintaining movement quality.”

This one rewards confidence, composure, and community energy. Show up, push hard, and celebrate the small wins — every rep counts.

Let’s kick off the week strong.

𝗕𝗼𝗼𝗸 𝗮 𝗡𝗼 𝗦𝘄𝗲𝗮𝘁 𝗜𝗻𝘁𝗿𝗼.

What a week.

✅ Josh Memorial WOD
🎄 Christmas in July
💪 Another week of training
👏 Countless laughs
❤️ One amazing community.

Thank you for being part of Nepean CrossFit. Let's do it all again tomorrow.

Who's training Monday? 👇

Who's ready for Christmas... in July? 🎄

Tomorrow afternoon we're getting together for one of our favourite community events of the year.

No workouts. No scores. Just good food, good people and plenty of laughs.

If you're coming, wear your best (or worst!) Christmas outfit!

Behind every great class is a coach who genuinely cares.

If you’ve trained with Rishi, you’ve probably experienced it.

Whether he’s helping you find a better position, encouraging you through a tough workout or simply having a chat before class, Rishi always brings patience, positivity and plenty of laughs.

He’s the sort of coach who celebrates your wins just as much as you do.

Rishi celebrated his 50th birthday a few months back, but more importantly, he continues to show up week after week to help make Nepean CrossFit the community it is today.

Thanks for everything you do, Rishi. We appreciate the time, energy and encouragement you bring to every class.

👇 If Rishi has ever coached you, let him know what you appreciate most about him in the comments.

🧠 COACH'S CORNER
Why Box Squats?

Most people see a box squat and think it's an easier version of a squat.

It's actually the opposite.

By briefly sitting back onto the box, you remove momentum and force yourself to stay strong and controlled through the bottom of the lift.

That means:
✅ More leg drive
✅ Better positioning
✅ Improved squat mechanics
✅ Greater strength out of the hole

Today's goal isn't to see how heavy you can go.

It's about moving well, building strength and setting yourself up for the conditioning workout that follows.

Remember, every workout we program has a purpose. Today's isn't just about getting tired, it's about becoming a stronger athlete.

💬 Have you done box squats before? Let us know what you think after today's session.

24 Hours of Heroes Aus & NZ @ Nepean CrossFit - pt 1

All set and ready for our 6th
Together we have raised over $1.5 millions dollars.

A massive achievement by our wider community. Thank you.