Actualize CrossFit

🕹️Upcoming cycle focus: positional strength and tech work!

Building a strong foundation for our Olympic lifts with Front Squat, Overhead Squat and Push Press. 🏋🏽‍♂️

You have put in the work the last season, and it time to layer the tech for Kipping Pull Up, Chest to Bar Pull Up and Toes to Bar. We will also be spending more time upside down with Handstands. 🤸‍♀️

Expect to see more rowing and double under workouts too!!

You asked for it and we deliver… Protein cheat sheet part 2 - local snacks edition! 🔥

We came out with a tier system that would better help you decide what to snack on for the day to hit your protein goals. Not all calories are equal! 🫨High protein does not necessarily mean better nutrition. You should look out for a higher protein to calories ratio or percentage if you want healthier snacks. ✨

Swipe to see how you can easily boost protein intake by swapping out milk with our protein sponsor Rokeby protein smoothies! 💪🏼These are just examples, go forth and get creative with your snacking! Share these and tag us in your protein snack creations! ❤️

Treat Mum (or yourself!) for Mother’s Day! 🎉 Purchase a 1-2 weeks pass and use between 12 May to 12 June to stand a chance to win $50 LSKD voucher! Tag us in an instagram post or story for an extra entry. Winner will be announced on 13 June. Drop us a DM now! ❤️

🔥 MURPH WITH YOUR MATES 🔥

Grab 2 friends. Grit your teeth. And get ready for a challenge that hits different
💀 Brutal? Yes.
💦 Worth it? Absolutely.
🛑 Excuses? Not today.

This May, we’re hosting a sweaty, savage, and unforgettable FREE Murph event to test your limits and your friendships. Expect:
👉 Laughter mid–suffering
💪 A legit push past your comfort zone
📢 And a reason to finally rope in that “next time” friend
👊 Form a team of 3 and take on the Murph Team Challenge — with a twist.

Choose from:
♦️ RX: Based on the original Hero WOD (but in teams)
♦️ Scaled: Easier, but still no joke — perfect for first-timers

Newbies welcome. Fun and sore legs guaranteed.

📩 To sign up, DM us “MURPH” via Instagram or FB, or hit the WhatsApp link in bio to sign up.
Limited slots and they are filling fast!

—

CrossFit Unlimited Plan

Not sure which membership plan gives you the best bang for your buck?
Let’s break it down for you:

If you’re on our Limited CrossFit plan ($280/month), 3+1classes/week might feel like enough—until you find yourself eyeing Turbo or HYROX sessions because you’re ready to train more.

Here’s the thing:
For just $45 more, you can upgrade to our CrossFit Unlimited Plan ($325/month) and unlock everything:

✅ Unlimited CF classes to build consistency
✅ HYROX classes for race-ready endurance
✅ TURBO sessions for paced strength & conditioning training

⚡️The Smart Choice:
If you’re training 3+ times a week and want a mix of intensity, conditioning, and strength work—
Unlimited is the plan that moves the needle.
Because you’re not just paying for classes. You’re investing in real, noticeable change.

—

Not sure what fits your schedule or goals? DM us!
From Drop-ins to weekly passes to full Unlimited access—
we’ve got options for:
🧳 the busy professionals
✈️ the jet-setters
🥱 the first-timers finding their rhythm
🏋️‍♂️ and the seasoned CrossFitters ready to push limits

Are you worried about getting enough protein? Totally get that — especially with how active CrossFit can be, protein isn’t just important, it’s essential for recovery, strength, and even just keeping your energy up.

We have put together a local food PROTEIN CHEAT SHEET 🥘 to help you get out of eating just grilled chicken salad for days. 😅

Swipe to find out how much protein you actually need and how you can plan your meals to get enough protein for the day. ✨

💡 Quick Tips:

- Add a protein shake post workout if your meals fall short. Our favourite choice is ! There are many delicious flavours to choose from so you can mix it up.

- Keep it delicious and easy accessible for consistency

- Track for a few days — just to get a feel for your numbers

📩 Want help calculating your exact needs? DM to ask!