CrossFit Tea Gardens

CrossFit Tea Gardens CrossFit is a way of life that will deliver fitness that you never knew you had to do things you never thought you could.

10/09/2026

Friday 11/09/2026

Back Squats
• 5 x 7 reps

Helen
3 Rounds
• Run 400m
• 21 KB Swings (24/16)
• 12 Pull Ups
No Gym next week
Normal timetable resumes 21st September

07/09/2026

Tuesday 08/09/2026

You choose
• What you want and what you need.
• Write on the board & we’ll figure out a workout.

Last evening session until 21st

06/09/2026

Gym hours this week

CrossFit
- Monday & Friday Morning
- Monday & Tuesday Evening

Strength & Balance
- Monday & Friday Morning

06/09/2026

Monday 07/09/2026

Cindy
AMRAP 20mins
• 5 Pull Ups
• 10 Push Ups
• 15 Squats

03/09/2026

Friday 04/09/2026

Strict Press
• 3 x 3
Push Press
• 3 x 3
Thruster (from rack)
• 3 – 2 – 1

Balls & Burpees
21-15-9
• Wall Ball (42.5/30)
• Burpees

02/09/2026

Thursday 03/09/2026

4 x 8 reps
• Bent Over DB Reverse Flies
• DB Floor or Bench Presses

AMRAP 14 mins
• 4 Handstand Push Ups
• 4 Power Cleans (50/35)

01/09/2026

Wednesday 02/09/2026

Band Press Downs
• 4 x 20
Glute Bridges
• 3 x 15 each leg

5 Rounds
• Run 400m
• 20 Sumo Deadlift High Pulls (40/25)
• 30 Sit Ups

Finisher
• Farmers walk 3 x 100m

31/08/2026

Tuesday 01/09/2026

Wide Grip Deadlift
• 4 x 4 reps

4 Rounds
• 15 Hang Power Snatches (40/25)
• 15 Pull Ups
• 30 Double Unders

30/08/2026

Monday 31/08/2026

Front Squats
• 4 x 4

6 Rounds
• 16 Walking Lunges
• 20 KB Swings (24/16)
• 24 KB Presses (single arm)

27/08/2026

Friday 28/08/2026

Renegade Rows
• 4 x 12 each arm
DB Bench Press
• 4 x 8 reps

33-27-21-15-9
• Overhead Lunges
• Hand Release Push Ups

Address

2/38 Wanya Road
Tea Gardens, NSW
2324

Opening Hours

Monday 6am - 9am
5:30pm - 6:30pm
Tuesday 5:30pm - 6:30pm
Wednesday 6am - 9am
5:30pm - 6:30pm
Thursday 5:30pm - 6:30pm
Friday 7am - 9am

Telephone

+61400404044

Website

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