Complete Strength & Performance in Five Dock, New South Wales, Australia | Personal coach

Complete Strength & Performance

Locality: Five Dock, New South Wales, Australia

Phone: +61 449 530 250

Address: 4 Harris Road 2046 Five Dock, NSW, Australia

Website: http://www.cspgym.com.au/

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• Gym/Physical fitness centre
• Business service
• Personal coach
• Fitness trainer

25.01.2022 Hands up if you’re pumped it’s a new week! Monday is all about that lower body with some Tempo Box Squats and Romanian Deadlifts. Our finisher is short, sharp and just that little bit deceiving!... Who’s in?! We’ll see you in the Gym #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

25.01.2022 #throwbackthursday Candid laughter at our R U OK? Workout in 2019! We love running community and charity events to raise funds and/or awareness for a variety of different causes. RUOK? is always by far one of our busiest Super Saturday Sessions!... We are looking forward to the return of Super Saturday Sessions as soon as we can get them back up and running! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub #itaintweaktospeak #ruokday

25.01.2022 CSP GAMES EVENT 2 is seeing lots of our members achieve some awesome PR Cleans! We love watching everyone throw down and the energy in the gym has been electric! Keep it up Fam!... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub See more

24.01.2022 When you feel like giving up... Remember who’s watching #motivationmonday featuring Super Mum Maria and her 3 active monkeys!... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub #fivedockgyms #fivedockfitness #fivedockcommunity #innerwestgym #cspfivedock #communitygymfivedock #fivedockstrength #fivedockfitnessclasses

23.01.2022 Try today’s finisher: Every 2:00 x 6 sets 30 sec Assault Bike Sprint 6 DB Snatch/arm... L1: 10/15 L2: 15/22.5 SCORE: Bike Cals #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

21.01.2022 WEDNESDAY... Happy Hump Day Fam! ... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub See more

21.01.2022 Wednesday Getting sweaty with friends in our MetCon sessions. METCON Classes at CSP are our chance to get all of our whole community working up a sweat together in a Structured Class environment.... They are designed to be for EVERYONE of ANY Fitness Level. Are you waiting for the right time?! It’s NOW! DM us to find out about our CSP Trial Pass #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub #fivedockgyms #fivedockfitness #fivedockcommunity #innerwestgym #cspfivedock #communitygymfivedock #fivedockstrength #fivedockfitnessclasses

20.01.2022 At the going down of the sun, we will remember them. Lest We Forget #remembranceday ... #csp #cspgym #cspfamily #secureagility #squat #contistrata #tlhgroup #painaway #cspgym #cspathletefactory #schoolholidays #multisport #activekids #innerwest #bestinthewest #7hills #holidayprogram #ImaginationGraphics #strongertogether #training #fitness

20.01.2022 CSP GAMES EVENT 4 Programmed by the one and only @dpstrengthandfitness SHOTGUN 20 Deadlifts. RX: 70/100 Sc: 50/80 40 Wall Balls. RX: 14/20. Sc: 6/14... 600m Row The Goal: Go Unbroken and Go Fast! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

20.01.2022 Eyes forward and ready for the week ahead.... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

19.01.2022 #flashbackfriday Our 2020 PRIDE in Performance workout was a blast! Excited for tomorrow’s SUPER SATURDAY return event at 8:00am!... Comment below if you’re in! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub #fivedockgyms #fivedockfitness #fivedockcommunity #innerwestgym #cspfivedock #communitygymfivedock #fivedockstrength #fivedockfitnessclasses #crossfit

17.01.2022 COMMUNITY. STRENGTH. PASSION You will never be alone on the training floor. We’ve all got your back ... #prideinperformance

17.01.2022 When the whole gang PB’s their Deadlift! @paddyjoe200 showing us his celebration dance #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

16.01.2022 Thursday Feels... A fun start with some 1RM Split Jerks followed by some serious max effort conditioning! ... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub See more

15.01.2022 CSP Games Event 3: For Time: 20min Cap 21-15-9... DB Thruster Rx: 15/22.5. Scaled: 10/15 Pull Up/Jumping Pull Up THEN 9-6-3 Handstand Push Up/Box Bunny Hop Push Up Bar Muscle Up/Burpee Pull Up One guess who programmed this one.... It’s their wildest Fran-ta-T #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub #cspgames

15.01.2022 Today’s Finisher: Every 2min x 14min 12 Deadlifts 9 Box Jumps... 6 Push Press L1: 25/40 1.5: 30/45 L2: 40/60 #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

14.01.2022 Looking forward to spending some time outside of the gym on Sunday with the #CSPfam to say Merry Christmas and Cya 2020 We are sad to not be at our usual end of year stomping ground with the annual Lawn Bowls competition but happy to be able to celebrate with everyone in the park! ... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

14.01.2022 BOXING IS BACK!! Saturday 7am-745am Boxing Class is here! We have limited spots available so please book in via Mind Body to secure you place in the class.... Class is pad and/or shield work mixed in with some cardio machines and bodyweight exercises. Please bring your own gloves and catching mitts for health and safety reasons. #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub #fivedockgyms #fivedockfitness #fivedockcommunity #innerwestgym #cspfivedock #communitygymfivedock #fivedockstrength #fivedockfitnessclasses

13.01.2022 Spring is here and we want to get you in the gym to see what CSP is all about. email us now at [email protected] to get started!!!

13.01.2022 #throwbackthursday to @shanestrengthcoach in Event 2 of the CSP Games! Event 4 kicks off tomorrow with Shot Gun 20 Deadlifts Rx: 70/100. Sc: 50/80... 40 Wall Balls 600m Row Who thinks they can go sub 5min?! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

13.01.2022 Back in the SWING of things.... (See what we did there ) Who’s ready to sweat in METCON tomorrow?!... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

13.01.2022 Awesome seeing not just our members but our coaches rip in to the CSP Games! The man @bronsonharrison getting in those reps in Part 2 of this week’s workout! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

12.01.2022 TUESDAY FINISHER: Rx 10-1 Bar Muscle Up 1-10 Burpee Box Jump... L1: 20-2 Pull Up/Jumping Pull Up/Ring Row 1-10 Burpee Box Jump #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

12.01.2022 #throwbackthursday to the 2017 CrossFit Open. The Open has been announced to commence Feb 18 2021 and in preparation, we are holding an internal CSP Games commencing NEXT WEEK! Who’s in CSP Fam?!... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

11.01.2022 THE COUNTDOWN IS ON.... CSP GAMES 2020 EVENT 1: 6th Nov... ACID BATH For Time: 500m SkiERG 500m row 1,000m on a BikeERG Time Cap: Men: 8min Women: 10min (The prescribed time cap for the original workout is 7min for women and 6min for men) Who will be the CSP CHAMPION?! Which CSP Facility will be victorious?! You’ve got to be in it to win it! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub #cspgames2020

10.01.2022 Tonight’s finisher saw Gabby getting his first ever Bar Muscle Up and then backing it up for the remainder of the workout! Great job Gabby! #prideinperformance ... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub See more

10.01.2022 WEEKLY SNAPSHOT: MONDAY: Final week of our Back Squat progressions. Bring a belt if you have one. It’s BARdio! Our finisher today involves a barbell and a machine. We’ll be keeping score and there’s a 60sec cap per round.... TUESDAY: Week 2 Ring Muscle Up Drills and Progressions. Working on similar drills to last week with a couple of extras thrown in for good measure! For Time finisher with a 20min Cap WEDNESDAY: Taking it back to the old school with 3 x 8min AMRAPs and a For Time. There’s a little bit of everything today and as usual, you can pick what equipment you would prefer to use for the movements. THURSDAY: Final Week of our Hang Clean and Push Jerk complex. Just like the weeks before, we are removing one rep here with 2 Hang Clean + 1 Push Jerk. We will be going on the 2:30 this week so less rest between sets. Bring your skipping rope for the finisher. FRIDAY: The usual Deadlift and Upper Body Accessories combo! Final week here and if you find you need to reduce the weight a bit to get the reps out, please do! Our finisher today is an EMOM. If you are wanting to do the CSP Games event, you can sub this workout for that. Make sure you do the same warm up though SATURDAY: CSP GAMES EVENT 4 programmed by Dimi Poulos SUNDAY: HERO WOD SUNDAY (Partner WOD) Enjoy Fam #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

09.01.2022 Today is a bittersweet day as we say not Goodbye but See you soon! To Coach @coby_jhi Coby came to us in 2016 as a young, bright eyed teenage athlete and we have had the privilege of witnessing him grow up in to an upstanding young man and develop through our Minion and Junior Coach Program into a highly capable, energetic and enthusiastic Coach. We are grateful for all Coby has brought to our community at CSP Gym and know he will be successful in his future endeavours.... We love you Coby and we can’t wait to see your success in the future! #cspfamily #secureagility #contistrata #tlhgroup #painaway #cspgym #cspathletefactory #schoolholidays #multisport #activekids #innerwest #bestintheinnerwest #fivedock #holidayprogram #ImaginationGraphics #cspfam #csponline #cspkids #cspkidsonline #strongertogether

09.01.2022 Getting around each other #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

09.01.2022 WEEKLY SNAPSHOT: MONDAY Final week of our OVERHEAD SQUAT Progression. This week should be a 9/10 so challenging but not to failure in any sets. Full Body Accessories and a 10-1 finisher with some running and dual DB work.... TUESDAY Butterfly Pull Up and Bar Muscle Up Technique Drills and Progressions Week 2 Finisher has a 25min cap today and involves the skills we worked on in technique and Burpee box jumps... 1-10 and 10-1 WEDNESDAY 35min AMRAP with an Ab Circuit to finish. There’s some running today! THURSDAY 20min to build to a 1RM Split Jerk from the Rack OR Split jerk 4 x 1 at a challenging weight. Weight lifting accessories and then some shorter intervals to finish with a max effort scoring. We want to focus on consistency and intensity today. No slacking off! Bring your skipping ropes. FRIDAY Deadlift Day! Full Body accessories and a 16min EMOM to finish. SATURDAY Partner Workout: 2 x 18min AMRAP with some synchro movements to keep you in your toes! SUNDAY HERO WOD SUNDAY Enjoy Fam! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

08.01.2022 Hey Team On behalf of Bronson, Todd and Shane, we want to thank you all for attending today. Thanks to those that also reached out to us about not being able to attend. It’s been a rollercoaster of a year and we want to thank you all for supporting our business and being a part of the CSP Family.... Stay safe and stay healthy! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub See more

08.01.2022 Christmas and New Year Holiday Timetable is now LIVE on MINDBODY Please don’t forget to CHECK IN ... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub See more

07.01.2022 Little by little, a little becomes a lot! Awesome seeing so many members rip in to Testing Week so far and have fun in the process! Looking forward to seeing everyone’s progress! ... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub See more

07.01.2022 MetCon Sweat-con Sing-a-Long! 4 x 8min AMRAPS today to get the blood pumping, body moving and flushing out the past two hard days of training! ... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub See more

07.01.2022 WEEKLY SNAPSHOT: MONDAY: We begin a new Back Squat cycle based off a percentage of our 1RM. We will be keeping the numbers the same but increasing the reps by one each week for 4 weeks. Finisher is Every 2min x 14min featuring three very common movements in the CrossFit Open.... TUESDAY: A: Handstand Push Up Drills and Progressions return with an option for our more advanced athletes to work in an EMOM style for quality. We have an 18min Ascending Ladder with a gymnasty flair to finish for Tuesday. WEDNESDAY: 3 x 13min AMRAP. Be prepared to sweat! THURSDAY: Weightlifting with a Hang Clean and Push Jerk focus. We will continue the format of our lifting for 4 weeks reducing the number of reps and increasing weight. Finisher is 5 Rounds for total reps each round. The aim here is consistency across all 5 rounds and get some personal data of how many reps we can maintain while pushing ourselves hard. FRIDAY: Deadlift Day! Just like our Monday Squats, we will be working off percentages here and keeping the numbers the same but increasing the reps by one each week for 4 weeks. Upper Body push/pull accessories and then 3 Repeat Efforts to finish. SATURDAY and SUNDAY: CSP GAMES EVENT 1: ACID BATH 500m Ski 500m Row 1000m Bike Erg TIME CAP: 8min Men 10min Women We will be running Saturday in Heats. 10min blocks per heat. You will need a judge for this. #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

06.01.2022 Chargey got his first Bar Muscle Up this week on Technique Tuesday... He’s been working hard and doing drills not just inside sessions but making time a few times a week to get some technique work in. Proof that hard work pays off and persistence is key! Listen with the sound on who’s more excited... Chargey or Coach?! #prideinperformance... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

06.01.2022 #flashbackfriday A couple of fresh faced men on the competition floor in 2012... @toddliubinskas @shanestrengthcoach ... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

05.01.2022 #flashbackfriday The on the Barbell @shanestrengthcoach ... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

04.01.2022 It’s MONDAY! Grab your training crew and let’s get sweaty! Today we have some anaerobic capacity work - 8 sprint efforts with a max number score... Can you hold on to the movement?!... #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

04.01.2022 Rope Climb Technique and Efficiency on the menu today! Don’t forget your long socks/shin guards! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

03.01.2022 Today’s finisher is a 35min AMRAP of Running, Wall Balls, DB Snatches and Pull Ups. We find that under fatigue, our members can begin airballing rather than hitting that Wall Ball Target for a nice clean rep. Here’s a little cue on Wall Ball set ups courtesy of @whiteboard_daily... Arms Length Away You may have heard our coaches say it to you in training! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub

03.01.2022 #TechniqueTuesday with a Repost from @whiteboard_daily Peace fingers . When?... Hook grip . What does this mean? For the pull of both the snatch and the clean, this method of gripping is an eventual necessity to maintain control of the barbell during the violent explosion of the second pull. . Press the webbing of the hand between the thumb and index finger against the bar; wrap the thumb about the bar as far a possible; grab the thumb with the index and middle fingers; use these first two fingers to pull the thumb farther around the bar; grip the bar with the remaining fingers. Hook Grip is not comfortable when first starting to use it but we can definitely say from experience it is a GAME CHANGER with weightlifting movements! #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub #fivedockgyms #fivedockfitness #fivedockcommunity #innerwestgym #cspfivedock #communitygymfivedock #fivedockstrength #fivedockfitnessclasses

02.01.2022 Thursday views.... #swimfit

01.01.2022 2 Days and counting... We are READY... All we need.... is YOU!... CSP PRIDE in Performance Workout Saturday 6th March 8:00am CSP Gym *Dress Ups are optional but encouraged Bring a friend (or 5) for a Gold Coin Donation. (Make sure they book in via MINDBODY - ask a CSP Coach how) Book in now via MINDBODY to avoid missing out! #PRIDEinperformance #completestrengthandperformance #strength #cspgym #cspfam #prideinperformance #innerwestfitness #fitspo #fivedock #coaching #fitnessmotivation #complete #strength #performance #cspbookclub #fivedockgyms #fivedockfitness #fivedockcommunity #innerwestgym #cspfivedock #communitygymfivedock #fivedockstrength #fivedockfitnessclasses