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CrossFit Barwon



We are a bunch of Fitness enthusiasts

At CrossFit Barwon we think our members are joining a club rather than a gym. We strongly promote the community atmosphere of belonging to a club whilst providing an all inclusive wellness package to our members! Get started on your own road to success!


Our Team

 



Our coaching team gives a shit.

We care for every single member like family. We are constantly staying on the forefront of the best information to deliver the most effective training methods and ideology, not just regurgitating the latest craze. During classes, coaches and trainers are relentless to get you into the best possible positions to make the greatest benefit to you.

Working alongside Nutrition coaches and a Massage therapist to give our members the best possible fitness journey.




Trainer

Dudley

Head Coach
Gym Owner

Dudley is a CrossFit Level 1 and Level 2 Trainer. He has been CrossFitting for the past 8 years, and with 6 years’ experience in coaching. His perceptiveness, which is one of his many strengths, enables him to pinpoint the keystone movement and lifestyle roadblocks and help to remove them to create growth in all our athletes.

Dudley understands what it takes to be strong-fit-healthy and lives what he preaches. He does not coach to be your best friend but rather to make you better, and friendship is usually just a side effect of his honesty.

When he is not moving heavy loads for long distances quickly, he’ll most likely be building equipment and creating a better gym environment in his never ending pursuit of virtuosity.

Also, he is terrible at spelling, can’t have it all. ¯\_(ツ)_/¯

Trainer

Sarah

Assistant Coach

Sarah is a CrossFit Level 1 Trainer and is currently completing Cert IV to become a certified Personal Trainer. Her love and passion for Olympic Lifting have driven her to focus on strengthening her Olympic weightlifting knowledge through learning from one of the best weightlifting coaches in the world, Coach Ma from MA Strength.

Sarah loves to promote all the positive aspects that CrossFit can bring to people’s lives; no matter what age or physical background. She aims to motivate herself and others to achieve results beyond those previously imaginable.

Sarah’s integrity and ability to encourage and motivate others are some of the positive influences she has to offer. She believes in continuously learning, working hard and inspiring those pursuing goals to achieve their hidden potential and become the very best they can be!

Athlete Achievement

While we like to have fun we also like to perform like cyborgs. With consistency and intensity, you can reach your performance goals. CrossFit is measurable and repeatable, so we use world class workout and performance tracking software, WODIFY.
Members can either use the WODIFY app from their smartphones, or kiosk at the gym to record blazing workout performances, big lifts, new movement achievements that happen regularly and could seem unfathomable to the general population.

Members crush personal records weekly if not daily then come back for more the next day.

 

Community

We pride ourselves on having the best community; you’ll be greeted with a smile and fist bump in every class. From hanging out after class in the sauna(YES WE HAVE A SAUNA), grabbing coffee or going out for ribs for those post WOD (workout of the day) gains to long weekends away at CrossFit competitions, this gym is not your ordinary fitness centre.

It’s the training that makes new members come in and it’s the community that makes them stay for years to come.

Programming and Facility

Constantly varied, From Peg board climbs to Incline rows, 65kg medicine ball cleans to a simple hinge, we love to play. Plenty of equipment to keep you and your body adapting but always scaled to your ability. Our classes are not just crowd management, we teach new skills and are constantly working towards virtuosity. Think walking on your hands, climbing a rope, or squatting more than your bodyweight is impossible, think again.



Testimonials



"Training is all I've ever known for my whole life. Once I gave competitive gymnastics away after 16 years, I was lost. I found I had hours of free time that I didn't know how to fill. I tried your average 'globo' style gyms but became bored from repetitiveness, lack of group involvement and no self satisfaction. Once becoming involved at Crossfit Barwon it was like a spark had lit inside me and I found my passion for fitness and training that I had when at gymnastics. The constantly varied workouts keep me interested and motivated for training and not having to brain storm different workouts everyday is definitely a bonus too. The main thing that makes Crossfit Barwon better than the rest is it's community and talented coaches. I have never been to a gym with more supportive coaches who are always willing to help, explain (even if it is 10 times) and encourage everyone, no matter what level, everyone is treated equally with no favouritism. Crossfit Barwon has an amazing atmosphere with incredible people, no clicks, no expectations, just the coaches and the people training hard together to further excel in all that we do. Egos left at the door. BEST. GYM. EVER. *mic drop*"

- Laura Wallace



"Crossfit Barwon is not just a place to exercise. It is a community - a community of people that leave their ego at the door, support one another, spend time with each other, and get to know one another. There is no such thing as intimidation here…..and on top of all of that, you personally improve. You will never find a better more knowledgeable and in-tune pair of coaches with Dudley and Sarah that understand everyone’s strengths and weaknesses and just what you need to do to reach your absolute personal best."

- John Giacchi



"I lack strength, agility, and flexibility. My nickname in touch football was ‘one speed’ (i.e. slow). I get intimidated by competitive sports environments (may have something to do with the nickname), and never really did the whole bonding-with-other-people-while-working-out thing. I’m a health professional, and skeptical of anything that resembles a cult or fad. However, I do like to try to keep healthy, and did this by going to stock standard gym classes for around a decade. It took my friends over 6months to convince me to try out CrossFit Barwon. Eventually I caved, and almost a year later, I’m still there and loving it.
It’s the approach at CFBarwon that really works for me, and what makes them different from other places. Everyone is so warm and welcoming and non-judgmental. The other people who go to CrossFit Barwon are great, and I’m surprised at how much I’ve enjoyed the social side of it. The coaches give everyone individual support and attention, and are able tailor workouts for all abilities, injuries, and health issues – everything can be scaled or modified. It’s all about your own health and fitness goals. And while it’s pretty certain I’ll never be making an appearance at the CrossFit Games, thanks to CrossFit Barwon, I have actually been able to get just a little bit faster, stronger, more agile, and more flexible."

- Sarah M



"Walking into the CrossFit Barwon gym, nervous and shy I would call myself an unmotivated, cardio driven ‘sometimes’ athlete. Fast forward two years and I went from fitting my workout into my day, to fitting my day into my WOD. CF Barwon has set the bar for training, encouragement and variety. Run by coaches that live to excel, their energy and knowledge had me reaching goals that were unique to my level of fitness and capability. From squats and lunges, to wall balls and sprints, every day is different, and every ‘Personal Record' is celebrated. Keep on inspiring Geelong, Dudley and Sarah. You two rock!"

- Grace Reid



"Dudley and the team at Crossfit Barwon would have to be one of the most inviting and welcoming boxes in Australia. Whilst my job requires me to travel a lot, I see all sorts of boxes good and bad. Each time I go home to Geelong and pop in for a few weeks at a time, I’m always welcomed, introduced to the members and makes it feel like a home away from home. Dudley’s coaching style is well refined, always challenging even the most experienced athletes whilst teaching the inexperienced athletes the core fundamentals of Crossfit and always having them striving for success and steady improvement. I only wish this box was around when I started Crossfit. Coming to this box will definitely be a step in the right direction for your Crossfit journey."

- Ben Lindsay
Coach- IronBody Crossfit, Perth.




"I completed my first CrossFit class at Barwon two and a half years ago. I remember rocking up to my first class and being blown away that everyone in the class said hi and introduced themselves. It was at that point I knew that I'd be sticking around to see what all the hype was about. Two and a half years on I couldn't be happier. The team at Barwon create an amazing community and I love being apart of the CF Barwon family. CrossFit has changed the way I look at my body, from being negative about what I did or didn't have to now being positive about what my body is capable of. I've dialled in my nutrition and it's also helped me dial in my mindset. Dudley and Sarah have changed the way I look at life and what I can achieve. I've come to realise we suffer more in our minds than in reality and a hard WOD is a great reminder of this!"

- Nicola Tucker



"Before Crossfit Barwon I never stuck with any form of exercise long. I had a friend recommend for me to try it out, so I did and I never left. The coaches know me, my capabilities and are making me stronger and fitter. The community and friendships that I have made, keep me coming even on the days when I feel too tired from work. In the last 1 1/2 years I have lost weight and become stronger, healthier and fitter. I have achieved goals I never thought I would reach. Surpassing those and making new and bigger ones is a pretty amazing feeling. Do yourself a favour and come try it out. If you're like me you won't leave!"

- Kara Wishart



"I have been doing Crossfit now for 5 years and Crossfit Barwon has been my home away from home for two. During that time my husband and two children have also joined and they love it too. The head coach has been fantastic at making everyone feel welcome and part of a community and has genuinely been a great positive role model that my kids look up to. If you are looking for a physical challenge that's different everyday and takes you out of your comfort zone, in a friendly, super supportive environment, then Crossfit Barwon is the place to be."

- Jenny Driessen



"For me, Crossfit Barwon has got the right mix of mobility, strength, and fun. The program is constantly varied, the coaches always ensure you use the right technique, and best of all it has a great atmosphere. I have been a member for almost 2 years now and I can't think of a better investment in my health."

- Stephen Cambridge



What is CrossFit?

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit's Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.

– Content Courtesy of CrossFit, Inc.

Membership

There's an optimized path to follow to start at CrossFit Barwon.
To achieve the best most comprehensive athletic development, all new students must first complete the Mechanics course, then follow by a Consistency membership, before progressing into the Intensity CrossFit membership.

Step 1:
Mechanics

The mechanics program is designed to give you a personal experience with your coach and new box(gym). It consists of 6 PT sessions at your convenience.
The value is in the personal touch, our most experienced coaches will work with you to give you the best possible start on your new fitness journey. Everybody's path can be different, so we'll assess where you are at to best give you a clear path to your goals. All the while getting some great workouts in!
The price is once off and can be arranged by calling 0421 711 867

  • $290 Once off
  • 6 PT sessions

Step 2:
Consistency

All new memberships start with a commitment of 12 weeks, after 12 weeks, memberships are fortnightly. At CrossFit Barwon we believe if you are going to do something, go all in, there are no shortcuts. You want results, then commit to the program. This part of our memberships is charged at the Intensity Membership rates.

  • 12 weeks Commitment
  • Fortnightly payment

Step 3:
Intensity*

  • Option 1:
    Unlimited Intensity- $40 pw

Unlimited Intensity is exactly as the name implies, unlimited Classes for only $40 per week, paid fortnightly. Are you committed to achieve your goals? If yes, Unlimited is the best option.

  • Option 2:
    3 per week Intensity - $35 pw

Not everyone can train all the time and we understand so we offer a limited membership of 3 classes per week as a slightly discounted rate, also a great membership to those just starting out and still ramping up intensity, volume, and commitment.

  • Option 3:
    Competitive Sport Intensity, $35 pw
  • Unlimited membership for anyone who competes in a sport, must be competing against other people usually having a season for said sport. Why discounts for people that play sport? To be truly fit you must learn and play new sports regularly, so at CrossFit Barwon we encourage everyone to play a sport to express their new found fitness.

Casual Drop In

Visiting from another Box or supplementing your training with CrossFit? Casual classes are $20 and must be pre-booked weekdays by contacting us on 0421 711 867.
Weekends are open to all.

  • $20

Schedule

In every week,
you would have 6 opportunities to train,
7 opportunities to sleep
21 opportunities to eat (or more).
That gives you 34 opportunities to either progress or regress,
can you hit 90% in the positive?

Get In Touch


Free Intro Classes are designed to give you the best introduction to CrossFit and answer any questions you may have.

Give us a call on 0421 711 867 or
drop us a message today using the form below.

foxyform



CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

Address

99 Strong Street, South Geelong Victoria 3220

Ph 0421 711 867

Email: coach@crossfitbarwon.com.au