CrossFit Hammer & Tong in Goonellabah, New South Wales | Sport & recreation

CrossFit Hammer & Tong

Locality: Goonellabah, New South Wales

Phone: +61 400 117 118

Address: 27 centenary dr 2480 Goonellabah, NSW, Australia

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

Likes: 1549

Add/Update information

Reviews

Tags

• Sport & recreation
• Gym/Physical fitness centre
• Coach

24.01.2022 THE OUTSIDE LOOKING IN..... It's easy to make assumptions It's easy to doubt yourself It's easy to say " i can't "... It's easy to say i'm not fit enough Find a community that say's You CAN & MANY before you have, some in the exact same situation. Don't put it off because you feel it's not applicable to you, everyone has the right to a health and fitness journey. Everyone's is different and you have the right to feel Amazing Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

24.01.2022 P-A-R-T-Y Because I’ve gotta... We are excited to be bringing back a special night for us at H&T... Who’s ready to Party Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun

24.01.2022 BECAUSE I'M HAPPY.... WHY.....? A) It's Friyay... B) I'm Sitting down to exercise C) There's a rest period in this workout D) I get the opportunity to workout with like minded people and have a shit ton of fun everyday.... E) All of the above Get in, Get it done & have some fun Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

24.01.2022 NEVER MISS A MONDAY You aren't expected to be perfect, you do have to turn up though.... Health | Fitness | Tribe | Results | Fun... #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

22.01.2022 Weekend Vibezzzz First outdoor Workout in a long time. Sun on our backs, sweat in our eyes Enjoy your weekend team ... Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun

22.01.2022 Wow so amazing @ 81yrs Old. You're only limiting by your beliefs.... Try New Sports, be ok with failing, be persistent, be different and have a shit ton of fun along the way.

20.01.2022 My Name Is Evan..... Yeh that's my mum, she's a badass. She loves training & so does my dad. They are sooo fit although i think my mum is fitter then my dad, well that's what she tell's me.... Hammer & Tong is family friendly, child friendly and they have really helped my mum & dad get back to training even with me being the fun police.... They even run a mum's and bubs class on a Wednesday at 3:00pm. Cya soon EVAN Unsure how to start after pregnancy, unsure how to start after a long lay off, unsure how to start after having never trained. Have a coach guide you through our 1 on 1 program to make sure you move safe, feel confident and have a structured plan going forward. Reach Out Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

19.01.2022 C'MON DAD, COOL ME DOWN MAN It's starting to heat up and it's Glorious Each and every day the members are bringing the heat in the workouts. Another huge week of training, LET'S GOOOO ... Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

17.01.2022 BEAMING Honestly 2020 has been thus far for everyone... BUT we got our bodies, we can still move them daily and work with what we've got Making the most of every single day is crucial H&T right now is VIBING ... Vibing on new workouts, new faces, new music ( ). Just a new atmosphere that if your willing to get outside your comfort zone.... Who know's what is possible NEVER MISS A MONDAY Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

17.01.2022 COMING INTO A NEW WEEK Monday's Workout is a deadset BANGER Run 800m... 20 Bodyweight Power Cleans 100 Air Squats 100m Walking Lunge 100 Air Squats 20 Body weight Cleans Run 800m Start the week right team... Book in early to reserve that spot. Let's get ready to BOOGIE Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

16.01.2022 WE'RE HIRING! Hammer & Tong is looking for an experienced trainer that wants to join our expanding community. Successful applicants will have more than 12 months coaching experience in strength & conditioning, group fitness & understand how to motivate individuals as well as be part of a passionate team. ASCS or Crossfit qualifications desirable. Part Time Hours available up to 20+ a week as a minimum.... Opportunity to Build on PT's plus incentives avaialble. Things to Consider 1. Must take what you do seriously, but not yourself . 2. Be flexible enjoy both soft & hard tacos . 3. Ability to give and cop good banter . 4. Just be a good time Send CV to Sloaney @ [email protected] Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

15.01.2022 OPEN DAY FESTIVITIES ATTENTION LISMORE ... Come on in on Saturday the 6th of February. Bring a buddy and check out the facility, meet the coaches, hang with the members and join in a workout fit for anyone and everyone. On the day there will be breaky food, Coffee, lucky door prizes and the biggest attraction of all...... TRAIN THE TRAINER The members will be planning a workout for the coaches, A LITTLE PAYBACK me thinks Go on tag your mate below and get some more information about the morning. You can also email [email protected] for more details. Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun

15.01.2022 ROWING 101 Lean Forward Straight Arms Drive The Legs... Pull The Handle Hard Elbows Back Finish Below The Ribs Rinse & Repeat JUST SMILE Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun

15.01.2022 ADD VALUE TO YOUR SPORT We love sport, who doesn't ... Met Jez - + ++ = Happy Jez Jeremy has been a huge part of Teamtong for the past 3 1/2 - 4ish years ( Still debating ) You're sure to know when the is around, quick to return serve and almost always bring the lol's when he's around. The gym atmosphere is always better when he is in throwing down. Jez has shown a huge fondness to weightlifting and it shows. Being super consistent with not only his training, but also dialing in his nutrition. This has meant a huge decrease of 6% body fat while maintaining his muscle mass. All of this attributes to his numbers in his lifts going up, his strength is increasing and his skill have improved out of sight. Many rapid movements take place through the extremities when playing baseball, so Jeremy and all baseballers need to make sure their core is strong and stable in order to generate explosive power directly to the limbs. " Crossfit training has helped me in all aspects of sport and my day to day life. The added strength and fitness help at the plate, while my confidence and mental well being have been impacted greatly by training as much as I can " - The JEZ We aren't one to draw conclusion's but this could all be the reason the Marist Brothers lads are undefeated this season. If you don't catch Jez in the gym or on the pitch, he could be serving you a hot mocha choca latte at a cafe near your or see him doing his stand up routine on stage Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

14.01.2022 CONSISTENCY SHOWING up is one of the biggest 's to long term health and fitness. Your ability to show up even when you most certainly don't feel like it will help pave the way for better health outcomes . Just like riding a for the first time, you can't expect to jump on and be cruising, NO. You fall off numerous times, ( Let's be honest i watched my daughter fall off 100 times before she was Pro ) but you keep showing up. ... Before you know it you are popping wheelies, upgrading bikes maybe even purchasing unicycle Point is to Move Better Drop Body Fat Build Muscle Run Faster Build Better Habits Build Confidence One week of Showing up, training good, eating good etc won't do it You need to think 365 days rather then 7 days. So surround yourself with people who support, challenge and make you show up on the regular. Then Sit back and watch the magic happen Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

14.01.2022 6 weeks left to SEND IT That's all that's left in the year, so we still have plenty of time to work on our rigs leading into the new year. Our in house attendance competition has kicked off and it's hot out the gates.... Simply Turn up, Workout, Have Fun and you can win-win-win NEVER MISS A MONDAY Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

13.01.2022 " I will prepare & someday my time will come" - Abraham Lincoln Thursday Strength 3x3 Paused Back Squats... WOD - For Time 3 Rounds 40x Double Unders 14x Thrusters Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun

13.01.2022 Staying In Your Lane I Lift weights She Lifts Weights He Lifts Weight... WE ALL LIFT WEIGHT'S TOGTEHER... Shock Horror, Women and Men lift weights to help with their body composition. To lose bad weight, gain muscle and to feel strong as hell...... All our members use Barbells, Dumbbell's and Kettle Bells to not only gain strength, but to also increase their conditioning. What you don't see is the introduction to using such implements to move safely. Starting off with minimal weight to gain the correct technique. Once consistent with technique then we can increase loads and then intensity... Then the fun happens. This all starts with our Personal 1 on 1 training program that all our members have started with. To find out more hit the link in our BIO and get in contact with a coach.... Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

13.01.2022 ADD VALUE TO YOUR SPORT We love sport, who doesn't ... Meet Deano AKA slug I can't remember how the name slug started, but i know it had nothing to do with the way he drives his car. This big horse has been a part of H&T from the start. Originally dragged here by his wife Nicolie, slug now comes up as a great mental break from running his business DARE MOTORSPORT, an opportunity to train with his wife & friends and work on his Health & Fitness. We have watched Slug go from - Never been to a gym in my life but possessing one of the neatest squats ever to having a good all round body composition that has only added value to his amazing career and sport which is Motor Racing. "Crossfit Hammer & Tong has definitely helped with my sport for multiple reasons. The fitness H&T provided has helped me perform at a high level when fatigued and keep the metal focus I need to drive the car at 100%. It’s help with core neck arm strength to handle the high G forces put on my body and help me recover faster between racers " When your travelling up to speed reaching 320km/hr, your ability to stay focused, controlled and make decisions is clearly a high priority. Challenging our athletes mind & body to not only handle physical loads, but helping them believe they are capable and watching them break through these mental barriers is amazing. Stoked to be along for the ride . ( See what i did there, ride ) Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

12.01.2022 THURSDAY 24/9/20 " THE SHAG BAG " Buy In 400m RUN... Split The Reps How Ever You Like 90 Overhead Squats 42.5 / 30 180 Double Unders 90 Pull Ups 90 Squat Snatch 42.5 / 30 Optional RX EVERY 3 Mins 2 Bar Muscle Ups - Unbroken Until all reps are completed... In honour of Nick Gooley and his 3+ year endeavour/commitment for his Health & Fitness here at Hammer & Tong. Everyone at H&T has had some form of Gools impact. Whether it's the loud grunts, energetic support, heard his one liners " drop a banger and AAARRRGGGHHHHH. Thanks for the good times big , bring on the rest. Come in guys get after it, plenty of scaling options and modifications available. YYEEEEWWWWW Health Fitness Tribe Results Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

12.01.2022 Tomorrow is SATURDAY Can only mean one thing....... IT'S GO TIME FOR TIME ( In Pairs ) ... 4 rounds each 8x Deadball over the Shoulder 8x Burpees over the deadball INTO 4 rounds Each 12x Sumo Deadlift High pull 42.5/30 20m Deadball Carry - ( or something heavy FARMERS, HEAVY FRONT RACK) INTO 4000m Rower Sprint ( FULL SEND - Change at a point you feel you can't give 110% in other word's don't go slow ) 35 MIn Cap Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

12.01.2022 Charging into a new week like.... Monday ... Week 1 Wendler Cycle Deadlifts Workout For Time 1000m row 50m Lunges 40 Wall balls 50m Lunges 2000m Bike Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun

11.01.2022 TOUR DE TONGVILLE Alright team, Next Saturday we have our very first Bike WOD ALL YOU NEED TO DO BYO PUSH BIKE ... IT'S Gonna be a heap of FUN YEEWWW Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

10.01.2022 50% OFF MEMBERSHIP RUN OUT SALE Just kidding, no sales here. Just taking the Equipment out for it's weekly Vitamin D Todays WOD was. BANGER LIterally... BANGER 1 In pairs, complete as many rounds as possible in 8-minutes of: 1 Clean & Press 2 Back Squats 3 Deadlifts *Do all 6 reps before your partner does all 6 reps and repeat for 8-minutes. 60/40, reduce weight as needed. . BANGER 2 In pairs, complete as many reps as possible in 8-minutes of: Burpee Bar Muscle-up (RX+) Burpee CTB Pull-up (RX) Burpee Pull-up (RX-) Burpee Hanging Knee Raise (sRX) *1 athlete working at a time, break up as desired . BANGER 3 In pairs, complete as many calories as possible in 8-minutes of: Row/Bike or Ski Swap every 15/12 Calories *Use the same machine the entire time . BANGER 4 For time: In pairs, Run/Jog or Walk with something awkward *You can either carry 1 thing between the 2 or both carry something each. Whatever you do... Just Work HARD! . Rest 2-minutes between each banger. Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

08.01.2022 FRIDAY 1/10/20 CRUISE CONTROL 5 sets , 1 set every 8 mins... 30/24 Calories Machine 20 DB Hang clean & jerk 22.5/15 30 Ab Mat sit ups 40 Air Squats 50 Double Unders JUST SMILE Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more

08.01.2022 Today, Tomorrow & The Next.... Everyday is a good day to reach out to those close to you... It’s not always easy to keep the conversation going when someone says they’re not OK, but it could change a life ... Challenging everyone today to check in on those close to them today. Catch up for a , catch up for a let them know your always there for a chat We are in a day and age where opening up and expressing yourself is ok, asking someone if they are ok, IS OK... #ruok #itaintweaktospeak #livin See more

01.01.2022 SATURDAY FUNDAY 4 Rounds For Time Bike Laps 1-2-3-4 1x Gauntlet Run... 14x DB Snatch 22.5/15 5x Burpees Over The DB 40 Min Cap * DO BIKE LAPS IN ANY ORDER 4-3-2-1 OR 1-2-3-4 Non Bike Workout 30 MIN AMRAP For MAX Meters P1 - Row P2 - Gauntlet Run + 14 DB Snatch + 5 Burpees Over The DB See more

01.01.2022 LABOUR DAY CLASS 7am Tomorrow Legends Come Get involved FInish the long weekend off right...... Make sure you sign in Via App JUST SMILE Health | Fitness | Tribe | Results | Fun #unitedbyfitness #teamtong #tongstrong #livebetter #movewell #havefun See more