CrossFit Dungeon in Cairns, Queensland, Australia | Fitness trainer

CrossFit Dungeon

Locality: Cairns, Queensland, Australia

Address: Shed #3 261 McCormack Street, Manunda 4870 Cairns, QLD, Australia

Website: http://www.crossfitdungeon.com

Likes: 4352

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• Gym/Physical fitness centre
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25.01.2022 The result of COVID has left us all feeling a little empty and craving a good old social event. Recently missing out on our annual fund-raiser events Therefore we needed to spice things up a bit! This weekend is all about coming together as a community and having fun along the way. We'll be donating proceeds to both @movember (dedicated to changing the face of men's health) and @bcnapinklady (Breast Cancer Network Aust).... Thanks to Steve at NQ Promo Works who's forever keeping us fresh and stylish with our latest tees!! He's donated the cost of the screens towards the charities as well! @movember @bcnapinklady NQ Promo Works

24.01.2022 You know that feeling you get when things work out better than expected ... well we have been riding that high after our weekend events. Our community was in need of a fun social event, and did we deliver!? You bet we did!! Stepping into this space you got to witness newbies embracing the challenge as if they were pros ... to the veterans getting more excited by their fellow achievements then their own. ... Proud of this community we have created You continue to give us so much satisfaction. Thank you Shaz & Malx

24.01.2022 http:// HOMEWORK As a reflection practice, find time each night to journal. Write down three things you’re grateful for that happened that day. // THE KICKER? Your entries can’t match or be the same things that you were grateful for in previous days. This may ask you to get creative with your answers, and it will leave you searching for the magic in every moment. ... #dungeon_ondemand #homeworkouts #fitnesschallenge #summerreset #joinourtribe #bebetter #weightloss #instafit #fitfam #fitlife #style #strong #healthylifestyle #selfappreciation #upgradeyourlife #prioritizeyourself #livebetter #selfimprovement #selfhelp #water #sleep #nutrition #movement #gratitude #healthandwellbeing #healthpillars #awareness #mentalhealth See more

22.01.2022 It has now been a full month since you decided to prioritise your health and RESET, building sustainable habits that will lead to significant change. That is such a big deal. Congrats! // LET'S KEEP MOVING All workouts count as movement, but not all movement has to be a workout! Say what now? ... Let’s break that down. If you scroll through social media, it can be easy to believe that a tough workout is the quickest way to your goals. Whether you are looking to get stronger, lean out, or just feel more comfortable in your skin, it can feel like the more you sweat and the harder you go will dictate how quickly you progress. No pain, no gain right? Wrong. Movement is a necessary habit to master for you to be healthy. However, like the other habits we’ve discussed, it needs to be sustainable. This means prioritising movement, even if some days that looks different than a full blown workout. Some days, something as simple as going for a walk can be exactly what your body needs. #findyourmovement #dungeon_ondemand #homeworkouts #fitnesschallenge #summerreset #joinourtribe #bebetter #weightloss #instafit #fitfam #fitlife #style #strong #healthylifestyle #selfappreciation #upgradeyourlife #prioritizeyourself #livebetter #selfimprovement #selfhelp #water #sleep #nutrition #movement #gratitude #healthandwellbeing #healthpillars #awareness #mentalhealth See more

22.01.2022 STRENGTH// E2MOM 12 DB Hang Clusters Every TWO minutes, you will perform 12 DB Hang Clusters, and keep going for 6 sets (12 minutes).... What's a Cluster? Well, it's a combination of a Clean and a Thruster ... yum! ;) Now remember, the "Hang" means you start the movement from your knees. Then you jump up creating momentum for the DB's to come to your shoulders where you will then squat down and when you stand, drive your hips to press the DB's out overhead! Scale down the reps to something you can get done in 1-2 sets allowing close to a minute break. WORKOUT // 4 Sets for Max Reps 1:00 - Alt. DB Power Cleans 1:00 - Single DB Floor Press 1:00 - Single DB Flutter Kicks Single DB work here for this one! Although this is for Max Reps, we want you to find a comfortable pace you can maintain. Try not to go too hot out of the gate at the start. Ideally we want you hitting the same numbers for each movement, every round! You may need different DB weights for the Cleans and the Floor Press! The Spicy twist here is that you will also be holding the DB above you while doing your flutter kicks! Yew! . . @danleeknight #dungeon_ondemand #homeworkouts #garagegym #garageworkout #homegyms #dumbbells #fitspo #fitness #fitmum #mumlife #wod #hiit #hiitworkout #personaltraining #weightloss #instafit #fitfam #bebetter #fitlife #style #healthylifestyle #fitnesssupport #prioritizeyourself #beconsistent

22.01.2022 Results are not an outcome of more. Your results will come from consistency and pushing intensity, pushing YOUR physical and psychological tolerances, and what that means for you, personally. How do you know you’re working out with enough intensity? Intensity is a relative term that has many different values and parameters for different people. We all experience Intensity in the same way, but we each have different levels and tolerances of that s...ame intensity. If you want any improvement, Intensity is where it’s at! Increased intensity is definitely how you get better. If you want to run faster, you don’t just jog. If you want a bigger deadlift, you don’t just use light weights. Work at being consistent in how often you train. Be consistent with your movement. Be consistent with your mobility. Be consistent with your eating habits. Be consistent with your emotional happiness. Be consistent with being grateful for what you have. Performing less reps with better movement quality is WAY better than performing more reps with questionable quality! You choose your intensity, for the long term! . . #dungeon_ondemand #homeworkouts #garagegym #garageworkout #homegyms #dumbbells #fitspo #fitness #fitmum #mumlife #wod #hiit #hiitworkout #personaltraining #weightloss #instafit #fitfam #fitlife #style #strong #healthylifestyle #prioritizeyourself #bebetter #consistency See more

22.01.2022 STRENGTH // 3 SETS FOR MAX REPS 1:15 - Alt. DB Snatch - 0:15 -- Rest - 1:15 - Weighted Sit-Ups - 0:15 -- Rest - ... 1:15 - DB Goblet Lunge - 0:15 -- Rest - WORKOUT // AMRAP X 13 Minute's (As Many Rounds/Reps As Possible) 5 Single DB Devil Press (R) 5 Single DB Devil Press (L) 20 DB Goblet Reverse Lunges 0:30 Shuttle Runs Score: Rounds + Reps FINISHER // 5 SETS (0:20 Work / 0:10 Rest) 1 - DB Hammer Curls 2 - DB Gun Hold GOAL // Find a comfortable pace you can maintain. Try not to go too hot out of the gate at the start. Ideally we want you hitting the same numbers for each movement, every round! For weight of DB opt for something on the moderate to light side. If you think you may have gone too light, then you can always go faster! SCALING // -- Alt DB Snatch - Sub these out for a set number of snatches on one side before changing to the other arm or sub out for Clean & Press -- Weighted Situp - Opt for no weight at all. Can also sub for Mountain climbers -- DB Goblet Lunge - Opt for no weight on the lunges. Then further to this, decrease the distance of the lunge depth, or use a support (ie the wall, a post, the doorway or a broomstick). -- Devil Press - sub out for Clean & Press or decrease the weight of the DB. Let us know in the comments if you're going to get this one done this week. Don't forget to tag us! #Dungeon_OnDemand

21.01.2022 Meet Our Members: Coach Hannah Hannah found her love for CrossFit while completing her Cert 3 & 4 in fitness after a friend booked her a free session. "I have learnt that staying fit and healthy through life makes me a better person. It releases those endorphins and does wonders for my mental health. I want to be a good role model for my children."... Hannah gets a kick out of seeing our members achieve things they didn't think were possible and loves a good gymnastics and chipper/endurance style workout. See more

21.01.2022 We all have our way of doing things. #crossfitdungeon member Yvonne ( @yvonnetodd33 ) marks off her days through her clothes line ... "At the end of the week, I feel accomplished when I see 5 sports bras hanging up there!" Since reopening Von has been consistently training 5 days a week despite the obstacles she deals with daily recovering from an Achilles injury. ... How do you keep yourself accountable?Share in the comments below . . #crossfitdungeon #crossfitathlete #dungeonondemand #accountability #consistencyiskey #goals #fitspo #fitnessmotivation #noexcuses #beconsistent #healthylifestyle #prioritizeyourself @dungeonondemand_members

19.01.2022 You’ve made it! The final week! The finale! The home stretch speaking of stretching, how’d your movement go this week? You’ve done so much in the last 5 weeks including up your H2O intake, prioritise sleep, eat your veggies and protein, and move - there’s a lot there to be proud of! Stay tuned because next week we dive into cultivating an attitude of gratitude. ... #dungeon_ondemand #homeworkouts #fitnesschallenge #summerreset #joinourtribe #bebetter #weightloss #instafit #fitfam #fitlife #style #strong #healthylifestyle #selfappreciation #upgradeyourlife #prioritizeyourself #livebetter #selfimprovement #selfhelp #water #sleep #nutrition #movement #gratitude #healthandwellbeing #healthpillars #awareness #mentalhealth See more

19.01.2022 Tag your #trainingbuddy and get ready to join us. You don't need a heap of equipment or time to get a workout in!! What do I need? A pair of dumbbells - that's it! (We recommend 5-10kgs for women and 10-20kgs for men).... Join us next week for your daily dose of #Dungeon_OnDemand We will provide the workout that can be scaled a ton of different ways depending on your ability/experience. Tag a friend to join you in the challenge! #selfcareseptember

18.01.2022 STRENGTH // 5 Sets 10 Slow DB Forward Raises 10 Slow Arnold Presses 10 Seesaw Bent Over Rows*... *1 Rep of Seesaw Row = L Row + R Row This is not for time, this is for quality, so there is no need to rush. There is just a guidline timelimit on how long you should spend here. Think of the 15minutes as allowing a 3 minute window to accomplish a set and rest before starting the next set! Most likely you will need a lighter set of DB's for the Forward Raises, then a different weight for the Arnold Press, and another weight again for the SeeSaw Rows. This is Fine. If you don't have enough different weights then to increase difficulty on the movements that need it, slow down the movement to a slower tempo. For the Forward Shoulder Raises, hold the DB's like you would hold a hammer or a coffee mug, so that your thumb is toward the roof, not your knuckles! WPRKOUT // EMOM x 15 MINUTES MIN 1 - :50 DB Sumo Deadlift High Pulls MIN 2 - :50 Alt. DB Rolling Tricep Extensions MIN 3 - :50 Mountain Climbers Three movements. Five rounds. Fifteen minutes! Ideally we want you working for the entire 50s (aim for maintaining at least 40s everytime) and using the 10-20s rest as wisely as you can. This means choosing your rep scheme wisely and resting every now and then for a couple seconds to catch your breath, before getting back to work! Be mindful of body position and keeping that neutral back position (especially during the SDLHP)! Use your hips to get the DB's moving! SCALING // - Sumo Deadlift High Pull - If you find you are unable to maintain your neutral back, then scale the range of motion here by only coming down to your knees. - Rolling Tricep Ext - Scale to normal DB Floor Press - Mountain Climbers - Limit the range of motion, by not bringing your knees up as high. Can also scale this to Bird Dogs (on hands and knees, extend out an opposite arm and leg without twisiting the torso. Return and extend the other side).

18.01.2022 Thanks, it's new. NQ Promo Works keeping us fresh with our latest range available in store. Cairns custom screen printers! If you are looking at adding something extra to your wardrobe or business contact Steve. ... We have been working with him for 5+ years due to his attention to detail and level of care. You will not be disappointed. quality assured. @ Cairns, Queensland, Australia https://www.nqpromo.com.au

17.01.2022 These guys @_andrewwright and @lynniex0x0 have graduated to the next level in their coaching pathway, earning themselves the red coach shirt! You can look forward to them taking lead on classes (while we shadow). They've been putting in the hard yards day after day in the gym refining their skills. This is well deserved. It may not look like it in the video, but you couldn't wipe the smile off their faces when they were given the shirts - which were immediately tried on!... Proud of you both.

17.01.2022 CROSSFIT DUNGEON IS HIRING! CrossFit Dungeon has a new part time role for the right person who is community minded, welcoming and driven to grow. The role offers an immediate start and requires a CrossFit Level 2. ... As a Dungeon Coach you will: - Coach weekly CrossFit classes - Availability to work with personal training clientele. - Transition into daily/weekly operations of the box, including the onboarding program. - Be reliable and committed to your role with us for at least a 1 year period. If this sounds like you or someone you know please email applications to [email protected] See more

15.01.2022 Your safety and health is our main priority. Keeping things clean and sanitised after each and every session. .... . @phil.mindel #community #cleaning #covid19 #sanitizeeverything #health #postworkout #socialdistancing See more

15.01.2022 http:// BOOKEND YOUR DAY Beginning and ending your day with some peace and quiet can set us up for success and allow us to reflect on that success at night. You're setting the intention to have a great day and then giving yourself the time to appreciate and reflect on those positive occurrences in the evening. // BREATHE Focusing on our breathing taps into our autonomic nervous system. Bringing awareness to the breath can help us down-regulate ...and ground into the moment. Like we outlined earlier, there’s something to be grateful for in each moment of the day--slowing down allows us to illuminate the small things, and gain a different perspective. #dungeon_ondemand #homeworkouts #fitnesschallenge #summerreset #joinourtribe #bebetter #weightloss #instafit #fitfam #fitlife #style #strong #healthylifestyle #selfappreciation #upgradeyourlife #prioritizeyourself #livebetter #selfimprovement #selfhelp #water #sleep #nutrition #movement #gratitude #healthandwellbeing #healthpillars #awareness #mentalhealth See more

15.01.2022 Effort is a choice. We have a tendency to do things without realising the power of choice we have. Its easy to go into autopilot with work, exercising and even relationships. There is no substitute for HARD WORK, and giving your all goes a long way towards achieving your desired results and goals. ... Remind yourself of this when you may feel you might not be reaching a place you've been working towards. . . . @__natwright

14.01.2022 Sign up to our online platform in the month of September to claim a free month for one of your friends. Dungeon OnDemand includes two programs. Our flagship high-intensity GPP program designed to be ready for anything!... The best high-intensity interval training (HIIT) program for anyone to hit at home, on the road, or just getting after it on the go. Visit our website for more information and join our supportive community today! https://crossfitdungeon.com/dungeon-on-demand/

14.01.2022 3 SIMPLE STEPS . .... STEP ONE: Be consistent. In the beginning NOTHING else matters. STEP TWO: After a month or more of consistency increase INTENSITY. Push yourself to work harder - NOT LONGER... STEP THREE: Nutrition. Sustainable nutrition HABITS (not DIETS) that you will sustain forever. This is what we believe. We said SIMPLE - not easy. To be ready for real and lasting results you MUST be ready for a lifestyle change - performed gradually - but maintained - FOREVER. . Share with a friend who needs to hear this!! @acesportphotos @ahedman #Dungeon_OnDemand #TheDungeon

14.01.2022 Do your kids like to join you for your #dungeonondemand workouts? Training at home is more than possible and something I've grown to love particularly when my little people are around to watch. Mummas remember consistency is more important than anything else. Intensity is more effective than volume. Something is better than nothing.... #youvegotthis For more workout ideas or for info on how you can become part of the supportive #CrossFitDungeon community - check the link in our bio

14.01.2022 You can't beat that feeling of accomplishment you get only from pushing yourself to be consistent. Especially on the hard days. It's hard work... but... The endorphins are amazing! What's more uncomfortable: 30 minutes of discomfort during a workout or living day to day, frustrated in your own skin with the way you feel and the way you look?... Dungeon OnDemand gives you guidance and support to just turn up and get it done! Join us today and reap the rewards #dungeon_ondemand

14.01.2022 CrossFit Dungeon believes that fitness is a way of life. That through hard work and dedication you can achieve anything you set your mind to. Our goal is to help you exceed your own expectations. Our gym has been intentionally designed to serve the fitness needs of everyone from the novice to elite athletes. Come check out a class and see what this place and our community is all about.

13.01.2022 Caption this photo! One with me most likes gets a FREE FitAid on us! @camsqueeze... *we'll check likes on Monday to announce the winner* See more

10.01.2022 PUMP// EMOM x 8 Minutes (Every minute on the minute) 1. 12 Tuck Ups + Max Tuck Hold 2. 12 Up-Downs + Max Plank... The Pump here is for Quality! Perform your reps then go straight into a max effort hold, then rest for remainder of minute (if you don't make the minute). The reps should be done as smoothly as possible, and in one unbroken set. So scale down the reps as needed. WORKOUT// AMRAP X 22 Minutes (As Many Rounds/Reps As Possible) 20 Double DB Up Downs 1:00 Plank Hold 20 DB Glute Bridge Ups 1:00 Bridge Hold 20 DB Slides 1:00 Squat Hold This is a LONG workout, so like the Pump before, look for quality over quantity. Make sure your back is set and you bend your knees to use your legs during the DB Up-downs! Plank hold can be on hands or elbows, you choose. During the DB Glute Bridge ups, if you wish to make these more challenging, scale up to alternating single leg bridges. For the DB Slides do your best to hold a stable midline and not allow the body to twist and contort everytime you slide the DB from one side to the other. FINISHER// EMOM x 5 Minutes 12 Weighted Situps . . #dungeon_ondemand #homeworkouts #garagegym #garageworkout #homegyms #dumbbells #fitspo #fitness #fitmum #mumlife #wod #hiit #hiitworkout #personaltraining #weightloss #instafit #fitfam #fitlife #style #strong #healthylifestyle #prioritizeyourself #beconsistent #bebetter #itsworthit

10.01.2022 There it is! 6 weeks... you did it. You started your reset but it doesn’t end here. These 6 weeks have only been the foundations to what is an ongoing journey towards building healthy habits to help you #BEBETTER. 1. Drink More Water 2. Prioritise Sleep... 3. Eat More Veggies 4. Add Protein to Each Meal 5. Move Your Body 6. Be Grateful #Water #Sleep #Nutrition #Movement #Gratitude #DungeonOnDemand See more

08.01.2022 http:// SPICE IT UP! Higher protein does not need to be grilled chicken breast every day. Use spices, try different sauces, buy protein you’ll enjoy. Remember, this should create a sustainable habit you enjoy, not another stress inducing chore. ... //Red Duck Nutrition Looking for some extra guidance? Head over to @redducknutrition for Habit-based nutritional coaching. #dungeon_ondemand #homeworkouts #fitnesschallenge #summerreset #joinourtribe #bebetter #weightloss #instafit #fitfam #fitlife #style #strong #healthylifestyle #selfappreciation #upgradeyourlife #prioritizeyourself #livebetter #selfimprovement #selfhelp #water #sleep #nutrition #movement #gratitude #healthandwellbeing #healthpillars #awareness #mentalhealth #redduck See more

08.01.2022 Mummas (and dads!) we understand you don't have time for hours of exercise a day. It's hard enough trying to go to the toilet by yourself let alone getting an hour to do some exercise in peace! This is where we come in ... we hold FREE child minding, everyday (Mon - Fri) at 10am. We guarantee this will become your new 'happy place' to let off some steam. ... Contact us for more details on how we can help you. . . @dungeon_paparazzi @kirstin11 #mumlife #mumsandbubs #fitspo #fitfam #findtimeforyou #fitlifestyle #prioritizeyourself #healthylifestyle #childcare #fitness #personaltraining #dungeon_ondemand #childminding #kidsinthegym #beconsistent #fitmum #fitmom #bebetter #itsworthit #strong #happyplace #health #wellness #mentalhealth #mindset #motivation

06.01.2022 I am strong, I am capable, I am supported, and I am ready for today. Let’s go Inmates. #crossfitdungeon

05.01.2022 STRENGTH // 3/3 DB Turkish Get Ups Take your time to make sure these Turkish getups are done well. Use them to strengthen the smaller rotator muscles as well as to build overhead mobility.... >> Watch this video for the Breakdown on [Turkish Get Ups](https://youtu.be/_0u_656Hego) WORKOUT // On a 4:00 running clock 20 Hand Release Push Ups 30 Single DB Swings 75 Double Unders - 1:00 Rest - On a 6:00 running clock 40 Hand Release Push Ups 50 Single DB Swings 100 Double Unders - 1:00 Rest - On a 8:00 running clock 60 Hand Release Push Ups 70 Single DB Swings 125 Double Unders 3 rounds to go as fast as you can! Each round the reps will increase, but the time to complete this will also increase. If you finish under the time cap you get that extra time to rest on top of the 1minute rest break between sets! Be smart in how you break up your sets and what rep scheme you choose. Stop one or two reps before you need to so you can get back to work without letting the fatigue creep in too much. Once you hit that muscle failure wall (esp. with the push ups), it is really hard to recover and keep pushing on! SCALING// >> HRPU - Scale to normal push ups or Kneeling Hand Release Push Ups. Then elevate onto a box, bench or some form of raised platform to make the push ups easier. >> Single DB Swings - Performed like a KB Swing, so if you have access to a KB, feel free to use this instead. Scale load as needed. >> Double Unders - Scale to single skips at twice the rep scheme. If you do not have a rope, then substitute for toe taps on the DB (like you're jogging on the spot but with every step you reach your foot forward to tap your toe on the DB) FINISHER // AMRAP X 5 minutes 20 Dead bugs + 20 Russian Twists #dungeon_ondemand

05.01.2022 Weekend vibes. Rest. Recover. Rebuild for a new week . . .... . #circleoffriends #loveyourtribe #itsworthit #intimeslikethese #liveonpurpose #beintentional #purposedriven #choosejoy #prioritizeyourself #communitymatters #doitanyway #dadsinbusiness #mumsinbusiness #familybusiness #supportlocal #madeformore #fuelyourmind #dailyhabits #growthmidset #dungeonondemand #virtualcoach #tropicalnorthqueensland #cairns #FNQ #ttnq #gymrat #thedungeon #shemeansbusiness #stayhomestaysafe #stayhomestaystrong

05.01.2022 Calendars available at i'ara Support and in the gym! Proceeds are are going to a good cause!

02.01.2022 #happyfathersday to all the wonderful dad's out there leading by example. They want to be just like you. Be worth being!... . . . #fathersday #everydayheroes #dadbods #dadlife #fitkids #fitspo #dadofboys #gymmotivation #gymnastics #kids #leadership #leadbyexample #kidsmodel #kidsactivities #kidsofinstagram #fitnessmodel #dungeonondemand #kidsinthegym #homegyms #fitlifestyle #homeworkouts #kidsplay #fitfam #dadsofinstagram #fitnessjourney

01.01.2022 All you need is a pair of dumbbells, a little space in your garage, back yard, kitchen, living room, or bedroom - and determination to focus on your goals. We all have to start somewhere. And if we are going to get anywhere - we all have to start sometime!! It's not January - but it is Monday and the start of a new month.... What are you waiting for? Sign up today https://crossfitdungeon.com/dungeon-on-demand/

01.01.2022 http:// STEP IT UP Moving regularly throughout the day keeps your blood flowing, which is good for your overall health. // SITTING DOWN See if you can limit the amount of time you spend sitting in a chair to less than six hours a day. Adjust your workspace so that you can stand up or even try sitting on the floor.... // RELAX & RECOVER Spend 10 minutes each day working on your mobility and soft tissue. Not only does it help your body recover from exercise, but it also promotes relaxation and can even help you sleep better. #dungeon_ondemand #homeworkouts #fitnesschallenge #summerreset #joinourtribe #bebetter #weightloss #instafit #fitfam #fitlife #style #strong #healthylifestyle #selfappreciation #upgradeyourlife #prioritizeyourself #livebetter #selfimprovement #selfhelp #water #sleep #nutrition #movement #gratitude #healthandwellbeing #healthpillars #awareness #mentalhealth See more

01.01.2022 De-load week ... anyone else looking forward to it? It's essential! Allowing our bodies to recover physically & mentally before we hit another hard training block Who's ready? ... . . #deloadweek #deload #trainhard #results #thedungeon #healthylifestyle #wellness #mentalhealth #mindset #strong #strength #recovery #results #reapthebenefits #healthyliving