Crossfit Lower Mountains

Gymnastics isn’t just about skill — it also requires a lot of strength.
Strength can’t be taught to you. It can’t be rushed or skipped. It has to be earned through consistency, patience, and practice.

We run a Gymnastics Strength & Skill class on Saturdays and are lucky enough to have it coached by .
She has many years of experience coaching gymnastics.
During the class you will work on the foundations that make movements like pull ups, toes to bar, handstands, bar work and muscle ups possible.

If gymnastics is an area you want to improve, adding traditional gymnastics strength and positional work into your training can make a huge difference. Building body awareness, coordination and strength carries over into every part of CrossFit. 🤸

Happy Mothers Day 🌸 to all the amazing mothers, grandmothers, aunts and women who adopt mother hood at CFLM. We are so grateful for you and thank you for being a part of this little village 💕

Big thanks to for making her way to CFLM to chat women’s health and training. Topics we discussed were pelvic floor health, post partum return to exercise, menopause and core connection and pressure management specific to movements seen regularly in the gym.

Looking forward to working with you again soon on lower back and hip health — and yes, the men are welcome to join us for that one 😜

Strength training plays a huge role in long-term health and longevity, so it’s important to work with physiotherapists and health professionals who truly understand the type of training you do and the demands it places on your body.

The Week of The CrossFit Open is here! 👏

If you are one of the majority who will be throwing down on Friday night (or Monday) for fun and bragging rights, I would suggest following the program pretty much as is and resting on Thursday. (Sunday if you’re doing it on Monday)

If you are not the majority and you’re hoping to
qualify on to quarterfinals, you should look at reducing the volume (think load and duration) but keeping the intensity high.

If you take it easy by reducing training load AND intensity, you may hit the open workout for the first time and not feel “on”.

If you haven’t stressed your body remotely close to what you’ll be doing during an open workout, it’s a real shock to the system and you will feel as though you can’t go “there”, will panic when your heart rate sky rockets OR will feel a bit sluggish.

Should you train the day before?

Some like to go through a light aerobic piece the day before the open workout. This, (I believe) is purely a matter of preference. I am a believer of a complete rest day before competition. Mobility and recovery work only.
The work has been done and you’re not getting any fitter the day before.

If you have trained with intensity during your sessions, you are best prepared.

If you have done double days, LOTs of lifting but not really hit the point of feeling “that was so f*kn hard” once every week- you probably could train with more intensity.

More is not better. Better is better

The CrossFit Open starts next week. Have you signed up?

In the open you’ll be joining a whole community wider than ours here at CFLM in the same workout each week for 3 weeks!

You don’t need to be the fittest or strongest in the gym — you don’t need to be the “perfect mover” you just need to show up, try hard, and do your best.

One workout, each week for three weeks!

Sign up today! 💪🏽🏋️‍♀️

Annual 12 days of Christmas.
Thank you to our CFLM family for coming and celebrating Christmas with us.
Grateful for, and appreciate you all ❤️ 😝
🎁 🎄 🎅

Congratulations to our boys who competed in Wollongong over the weekend at . For a couple of weekend warriors who prefer lifting barbells 🏋️‍♀️ and doing gymnastics 🤸 over getting puffed out 🏃, they did incredibly well. There were some great events which exceeded expectations hitting PBs …and as competition goes, some that weren’t as good as expected Lots of fitness was achieved and you made us all proud 🥲
Thanks to for stepping in as coach 😝 don’t get too comfy though.