CrossFit VFL in Warners Bay, New South Wales, Australia | Gym/Physical fitness centre

CrossFit VFL

Locality: Warners Bay, New South Wales, Australia

Phone: +61 2 4954 4191

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• Sport & recreation
• Gym/Physical fitness centre

24.01.2022 Friday 17th July... get ready!

23.01.2022 The goal here is steady aerobic work without rest. 22.5/15kg on the lunge if you can manage it - otherwise, scale accordingly. If you’re pretty fast at all these movements try using a heavy skipping rope. Make sure you reach to the floor past your feet on the sit ups - this is a standard that’s easy to miss when moving fast.

23.01.2022 This week has some fun workouts including a deadlift wave set on Thursday and a hero endurance workout on Friday. Saturday morning, everyone who skips will get to use the new drag ropes and we have got a couple of exposures this week to pull up and muscle up work. See you in the gym!!!

23.01.2022 VFL SMALL GROUP 2.0 We’re that freakin EXCITED!! Tomorrow is the day, all new class types for all of YOU! You guys and your training and goals are the reasons we’ve updated the current format of class offerings. Broader flexibility of class types, allowing you to tailor your training week better to you. ... Want to come in and sweat hard, book into VFL BURN... interested in lifting weight or improving your lifting technique, book a VFL BUILD. If you’re more limited by what time you can get to the gym, then book into the time that suits. All session types are designed to work across the week if you jump around the style of class you’re in as the week goes on. We have a couple of sessions fully booked, so if you’d like to attend one of these, then jump on the wait list early to give us the best opportunity to get a second session on at the same time. Late registration into class lowers the chance of that happening. (We will confirm with people on the wait list if a second session is able to be arranged, so please don’t just show up unless you have a confirmation) See you bright and early tomorrow morning. 5:15am (....not 5am )

22.01.2022 LOST PROPERTY COLLECTION WEEK All this gear will stay on the centre table at the gym until Friday 20th November. Any items left next Saturday will be donated to charity. Thanks everyone! Have a great weekend.

22.01.2022 Please email us if you need to get in touch!!! We have had no phones or internet since Thursday (thanks Telstra ), and the guys are working on it today, but not knowing when it will be back online, we encourage you to reach out via social media or email. We have a phone redirection in place, but that doesn’t seem to be operating either ... Sorry for the inconvenience everyone, we are working on getting back up and running. Please like this post so that this message pops up on the feeds of others.

22.01.2022 Sorry for the late video, promise we are trying our hardest to get these videos up to you when we can. This week is our 1RM testing - most importantly please remember this is coming off the back of one of the most unusual years - from a training and stress perspective. Resetting your 1RM's is a great process to build off in our next block. Don't be disheartened if you don't reach your old 1RM's - building good movement patterns that don't break down under max load is a admira...ble goal. Next week, we have some brilliant tests for you. Some of the best we have written. Look out for the back end of the week especially!! Keep up the good attendance and try and get to as many tests as possible next week.

21.01.2022 We’ve also got a killer ab workout for you tomorrow. Happy FriYay everyone

20.01.2022 For those of you who were asking for this....

19.01.2022 Thursday 2nd July! You’ll need to choose 2 or 3 pull up options for tomorrow’s workout. Eg. 30x ring rows, 20x jumping pull ups, 10x jumping C2B Eg. 30x jumping pull ups, 20x ring row, 10 x unassisted pull up Etc... Double the reps if you’re doing single skips. The 9 double unders at the end are a good chance for heavy rope practice if that’s appropriate for you. Was lovely to do/see some heavy power cleans today, well done team! See more

19.01.2022 Change. It’s scary and exciting... but we refuse to remain stagnant in a time that demands adaptability. Times change, and we have always changed with them. So get excited with us as we move into a new era with Verve For Life. This is the most uncertain time we have faced since opening Verve’s doors nearly 10 years ago. We are putting you guys at the front of our minds whilst we evaluate the past programs and use what we’ve learnt to develop the new ones into the future. So...me change will be immediate, some will take time to implement, but rest assured, you are all front and centre when we make these adjustments. So, be patient with the changes and yourself in this time. Try new things, see what you do and don’t like, and we will be listening for your feedback. Please check your email as some detailed information about yoga and small group training was sent last night. If you didn’t receive and email, first check your jaunt/spam folder and if you still don’t have it, then please call Verve on 4954 4191 and the girls will happily forward you a copy.

19.01.2022 The VFL weekly overview.

18.01.2022 btwb lesson 1 - this video demonstrates how to view the workouts. The workouts for the following day will be available for you to view the previous day at 4pm. Simply open the app & tap on the ‘Today’s WODs’ option. In here you will be able to view the workout for each program. You can choose to view previous workouts or the ones for the following day just by selecting the date. It’s super easy! Stay tuned for demo videos on logging your results, preparing for workouts, connecting with other members & more. #btwb

13.01.2022 Starting Monday 7th September. A great week of fitness ahead everyone. Hope your Father's Day has been great!

12.01.2022 Grab a friend for this FriYay workout!

08.01.2022 Saturday 18th July. Athlete 1 completes the first workout, then athlete 2, then athlete 3. Then, athlete 1 completes the second workout, then athlete 2, then athlete 3. Finally, athlete 1 completes the third workout, then athlete 2, then athlete 3. Have fun, work fast!

08.01.2022 The quest for fitness continues tomorrow

06.01.2022 SOUND ON. How to review the 5km run course for tomorrow’s workouts for VFLFIT & VFLGO! If you haven’t logged into @btwbapp yet, download and login for all the details of your workouts.

06.01.2022 This 5 min video runs you through what to expect over the next 10 weeks. It's a mini-block that runs like this... Focus is on building strength training exposure through the first 4 weeks, preparing for a retest week of sorts and then a 4 week dedicated strength block. Summarised, it looks like this Week 1-4: Still keeping a fitness bias to our sessions, you will see increasing exposure to strength work for foundational lifts.... Week 5: Retest week - some old tests from the last 18 months will surface to see where you are at. Week 6-9: 4 week intensive strength building block. Don't worry, we will still be doing plenty of fitnessing. Week 10: Relative rest and test week. Strength 1RM's will be tested and other volume will be reduced. The week after that will see a full testing week of energy systems and movement patterns/skills. Looking forward to the next phase of training everyone!

04.01.2022 See you tomorrow team!

03.01.2022 U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy. Tomorrow, we do this workout in honour of Nathan Carse.