Category Archives for "News"

Christmas New Years Shutdown Dates & Holiday Schedule

Adapt CrossFit will be closed on:

  • Monday 25th December (Christmas Day)
  • Tuesday 26th December (Boxing Day)
  • Monday 1st January 2018 (New Years Day)

Between Boxing Day and New Year’s Eve, We’ll be open for one session a day, as follows:

  • Wednesday 27th @ 9am
  • Thursday 28th @ 9am
  • Friday 29th @ 9am
  • Saturday 30th @ 9am

In other news…

  • Mindfulness Workshop this coming Saturday (16th) @ 10am. Cost is $30PP – You can register here
  • We’re partnering with Kippax Uniting Care to provide Hampers for local families who need it this Christmas -> Get a hamper and shopping list from the front desk at Adapt, go do a shop, bring it back in for Uniting Care to collect 😉

Christmas Timetable

We will be running a Christmas Timetable over the Christmas / New Year period.
Sessions are running right up until Christmas!


Christmas Eve – Saturday 24th Dec: 7am & 8:30am sessions
Christmas Day – Sunday 25th Dec: Closed
Boxing Day – Monday 26th Dec: Closed
Christmas Day holiday – Tuesday 27th Dec: Closed

Wednesday 28th Dec: 9am session
Thursday 29th Dec: 9am session
Friday 30th Dec: 9am
New Years Eve – Saturday 31st Dec: 9am session

New Years Day – Sunday 1st Jan: Closed
New Years Day holiday – Monday 2nd Jan: Closed
Tuesday 3rd Jan: all sessions running as per usual – 5:30am, 6:30am, 10am, 5pm, 6pm, 7pm

From the team at Adapt, we hope you have an amazing Christmas! Whatever it looks like – hanging with family, friends or work colleagues or perhaps heading away, we hope you have some laughs, celebrate with loved ones and travel safe over this time.

Thank you for being a part of our lives over 2016. We are looking forward to bringing in a New Year with you!

Coach Becca

Gymnastics Workshop with Coach Kenyah

Kenny's amazing handstands!

Kenny’s amazing handstands!

We’re running a second 6 week gymnastics course with Coach Kenyah.

This course is designed to improve your handstands, bring better body awareness, increase your flexibility, core and body weight strength. The aim is to have improved performances in Crossfit with more mobility (in hips and overhead) and give you better Gymnastics-based WOD times (eg. Dianne, Cindy, Fran, etc.) We’ll improve your pull-ups, ring dips, handstand push ups and handstand walking. All of this will impact your weightlifting too!

If you’re interested you do need to have a strict pull up and be able to do a full wall walk (nose & toes to the wall) to be able to do the drills in the course.

The course starts on Monday the 19th Oct (next week!) and runs each Monday from 7 – 8pm and Friday at 6 – 7pm. Cost is $240 for the entire course. You can sign up via the Workshops tab in MBO. Places are limited. (If you can’t pay the full amount upfront come and chat with Rebecca or Ben in the gym and we can arrange a payment plan.)

Wednesday 14.10.15

A: Front squat 5 x 5 – increasing weight each working set

B1: 3×10 barbell step-ups
B2: 3×10 heavy KB swings (Russian)

C: 30 – 20 – 10
wall balls @ 9/6kg
hand release push-ups

Training notes: ladies reps for HR Push ups are 20-15-10, but wall balls stay the same (30-20-10).

Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below and please fill out the Athlete Stress & Recovery Survey:

Adapt is now fuelled by Urban Paleo

Hey Guys,

I met with Chris Ward of Urban Paleo last Friday and I’m stoked to announce that we’re now listed as a pick up point for their meals. He managed to leave some sample meals and between myself, my family and a couple of my PT clients – we’d have to say that these meals are legit!

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I’m a big believer in outsourcing the things that you don’t have time to do (or that stress you out) and the guys at Urban Paleo have certainly got the nutrition side of things covered. They’ve got a great selection of meals and a number of different meals packages (that also include larger serving sizes). Another pro for Urban Paleo is the fact that the change up their menu once a fortnight which is great if you love variety and get bored of the same food quickly.

Ordering Meals

Meals must be order by 9pm on Tuesday night each week and can be picked up on Friday. If you’d like to pick up your meals from Adapt on Friday (If you want some for this week, don’t forget that your orders need to be in by 9pm tonight) just select as your pick up location in the dropdown menu.

Tuesday 13.10.15

A: bar muscle-up/ring dip VOL – strict 1-5 reps EMOM for 10 mins

B: partner workout

B1 – 6min AMRAP:
* 1 bar muscle-up
* 1 C2B pull-up
* 1 pull-up
* 1 T2B
* 3 burpees
P1 goes while P2 rests; then vice-versa – for 6 mins… then
1 min rest

B2 – 6 min AMRAP:
* 5 ground to OH w/ 20/10kg bumper plate
* 10 Russian twists
* 3 bumper plate burpees
P1 goes while P2 rests; then vice-versa – for 6 mins… then
1 min rest

B3 – 6 min AMRAP:
*200m run + 3 burpees
P1 goes while P2 rests; then vice-versa – for 6 mins…

Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below and please fill out the Athlete Stress & Recovery Survey:


Sign up for the Olympic Lifting Workshops

Wednesday 7.10.15

Atlas stone line up at Smash Clash 2014. Sign up for Smash Clash 2015 now before spots run out.

Sign up for Smash Clash 2015 – November 21st. Individual or Partners. RXd or Scaled. Join in and have some fun with an Adapt buddy!

A: Handstand Development

B: 5 rounds for time:
6 Burpee box jumps
12 pull ups
24 sit ups
48 Double unders

C: Mobility

Just a reminder that we have our Olympic Weightlifting Workshops on both Sunday the 11th of October and Sunday the 25th of October. We have a Snatch, a Clean & a Jerk Workshop, each being 1 hour long. Cost is $30 per session and places are limited so each person can get some time with the Coach. If you are new to Adapt or need to dial in your most technical lifts, these are for you – this should be everyone!

You can book into these by heading to MBO and clicking on the Workshops tab. Hit up a Coach if you need more info regarding these.

Post Loads, rounds, reps and training notes to comments, BTWB or SugarWOD (on your smartphone) and please fill out the Athlete Stress & Recovery Survey:

Get your #AdaptCF Merch now!

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Rep one of the finest CrossFit Boxes in the land with the supa fresh 2015 Adapt Corporate Logo (on the front) and “Effort Earns Respect” slogan (on the back)

Head over to our online shop to get the hook up. Order and pay online (over the next week or so). Ready for pick up in September.

Tuesday 11.8.15

A: muscle-up tech / progressions

B: 35 min AMRAP:

  • 10 pull-ups / ring rows
  • 20/12 push-ups (12 for the ladies)
  • 30 air squats
  • 400m run – trust me, that’s better than 40 cal on the C2.
  • 50 double unders

Post rounds and training notes to comments and BTWB


push, push, push!

Gymnastics w/ Kenny – starts tonight @ 7pm

Just a reminder that Kenny’s 6 Week Gymnastics Program starts tonight @ 7pm. There’s still a couple of spots up for grabs but as most people leave it until the very last minute – you’re probably gonna want to get on it (this morning) so you don’t miss out. You can register and pay for the program under the tab on MBO.

Training for 12.5.15

A1: ME strict pull-ups (pronated grip); then
A2: ME kipping
— 3 attempts (8 mins)

B1: 3×10 strict HSPU (8 mins) // kipping HSPU if you have them // decline or regular push-ups if you don’t.

C: Partner metcon:

12min AMRAP: (P1 goes, then P2 goes – one person working at a time)

  • RX: 6 HSPU // FF: 6 DB push-press w/ 2x 15-20 DBs (guys) or 2x 8-10kg DBs (girls)
  • RX: 8 ring dips // FF: 8 box (tricep) dips w/ 20″ box
  • 10 push-ups
    then straight away; 3 min AMRAP:
  • ME burpees

C: 12 min AMRAP Notes – rounds shouldn’t take any longer than 90 seconds – if they do -> change out @ 1:30,3:00,4:30,6:00,7:30,9:00,10:30,etc.

Post reps and training notes to comments or BTWB

3RM thruster and Fran-ibeth-anne

Thursday 5.3.15

A: 15 mins to est. 3RM thruster (no sandbagging – eg. saving yourself for Part B…)

B: Fran-ibeth-anne (10 min cap)

  • 21 Thrusters @ 42.5/30kg
  • 21 pull-ups
  • 15 (squat) cleans @ 60/40kg
  • 15 ring-dips
  • 9 deadlifts @ 100/70kg
  • 9 HSPU

FF Options (10 min cap)

  • 21 Thrusters @ 35/20-25kg
  • 21 ring rows
  • 15 (squat) cleans @ 45/30-35kg
  • 15 tricep dips (off a box)
  • 9 deadlifts @ 60/45-55kg
  • 9 push-ups

Long Weekend Plans for 15.2

Just a reminder that this coming weekend is a long weekend. While we normally shut down the gym on a long weekend -> The Open is upon us and we wanted to give people the chance to complete CrossFit Games Open workout 15.2.


Peeps are welcome to hang out after the  10am session to watch the 12pm announcement of 15.2. After that we’ll be happy to run people through 15.2. The Friday AM classes will be similar to last Friday (eg. 20 min tech work and some light accessory work) but the Friday PM classes will be dedicated to completing 15.2 (that way people can get away for the weekend)


We’ll be running our regular class times on Saturday. So if you want to do 15.2 make sure you and show up at 6am, 7:15am or 8:30am. If you don’t have any plans and you’ve completed your online judges course we’d love to have you hang out and help out again – we’ll keep you well caffeinated – perhaps you should out for a big breaky afterwards.


The gym will be closed  -> so either complete 15.2 on Friday or Saturday morning.


If you’ve been away for the weekend then this will be your very last chance to do 15.2. If you need to use Open Gym to do so just make sure you have a qualified judge. You’ll have until 12pm Tuesday to complete the WOD and submit a score. And guys, make sure you submit a valid score – do it as soon as you’ve completed the WOD. Don’t leave it until later and forget. “Don’t be that guy…” (or girl)

& some house keeping…

Don’t forget to book in to your classes

Don’t be lazy or inconsiderate. Help us to help you. Make sure you book into each class. With apps like Mindbody Connect, there’s no excuse not to. Get the app. Book in. Show up. #BeABoss

Clean up after yourself

Sure, sweat angels are cool – but after you’ve instagramm’d yours – get a mop out and clean it up. The coaches do their best to vac and mop through out the day but it show’s that you’re a hygienic, considerate and thoughtful human if you clean up after yourself..

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I’m not sayin that Ivan left a sweat angel but I know he’s the type of guy that would mop up after himself, if he did…. #justsayin #theOriginalSilverback


End of an era: Sean’s new direction for 2015…

Hey team, some exciting news for myself in the coming months….

After nearly 6 years of working with and building up Adapt to what it is today I have made the decision to step up and start my own adventure. It is with a heavy heart that I part with all the awesome people that are part of the great Adapt community.

As each and every one of us know all too well, the drive for progression is never ending in fitness and in life as well. This has been the driving force of my decision to start my own Strength and Conditioning business called “H & T Training Systems”. I’ll be operating out of Unbranded Strength Solutions in Fyshwick offering one-on-one and small group sessions to those wanting to increase their strength, improve technique and further develop their fitness.

I’d like to thank Ben and Becca for providing me the opportunity to develop as a coach and meet all of you great people. I’ve had an absolute ball coaching and creating friendships with each and everyone of you and wish you all the best in your future endeavours. I will try my very best to keep in contact with you all and hope to see you continue to progress in all areas of you life.

I won’t be a stranger and will pop in from time to time to make sure you are all warming up correctly 🙂

~ Sean

Saturday 14.2.15

A: 1RM OH squat

B: CrossFit Games Open WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

  • 2 rounds of:
  • 10 overhead squats @42/30kg
  • 10 chest-to-bar pull-ups

From 3:00-6:00

  • 2 rounds of:
  • 12 overhead squats
  • 12 chest-to-bar pull-ups

From 6:00-9:00

  • 2 rounds of:
  • 14 overhead squats
  • 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

FF 6 min (with option to go to 9 mins) AMRAP:

  • 10 OH squats @ 40/30 (scale to ability)
  • 10 pull-ups/ring rows

Post loads, and completed reps to comments or BTWB

Merry Christmas and Zeus!

Wednesday 24.12.14

6:30am crew - makes its so worthwhile #loveTheseGuys - coach B

6:30am crew – makes its so worthwhile #loveTheseGuys – coach B


Three rounds for time of:

  • 30 Wall ball shots, 20/14 pound ball
  • 30 Sumo deadlift high-pull @ 35/25kg
  • 30 Box jumps, 20″ box
  • 30 pound Push press @ 35/25kg
  • Row 30 calories // 10 cal on assault bike
  • 30 Push-ups
  • 10 Body weight Back squats

Post times, Xmas cheer and training notes to comments.

What’s happening in January 2015?

30 Day Paleo Challenge

We thought it’s be a good idea to kick off the new year with a paleo challenge. Normally we’d be pitching something like the Whole30 but dialling it back to a ‘Paleo Challenge’ makes things a little more doable – You get involved you’ll need to head over to the App store/Google Play and download the app -> Join a challenge (search for Adapt – you’ll see us there and join up) – find out more and put your name down here…

Area 61 (Batemans Bay) hang out

We’ve managed to lock in a date with the crew from Area 61, Batemans Bay -> Saturday 24th Jan. Plan is to head down for a 9am WOD (I’m heading down earlier to hit the Maulbrooks MTB tracks beforehand) hit some lifts, do a WOD and then head down to a beach, have a BBQ and go for a swim. If you’re keen, let me know so I can finalise numbers…

Merry Christmas!

If you’re heading away for Christmas, stay safe and have fun. I hope you have a most excellent Xmas/NYs break and I look forward to seeing you all back in the box in 2015!

~ Coach B

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