CrossFit DRC in Laverton, Victoria, Australia | Gym/Physical fitness centre

CrossFit DRC

Locality: Laverton, Victoria, Australia

Phone: +61 413 926 076

Address: 102 Triholm avenue 3028 Laverton, VIC, Australia

Website: http://www.crossfitdrc.com

Likes: 929

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 Not long until we are back June 22nd is going to be a good day . . .... #crossfit #weback #fitness #strengthtraining #teamdrc See more

24.01.2022 HAPPY SUNDAY What ISO habits are you going to focus on in the next 6 weeks? Doesnt have to be complicated, small wins add up and dont forget the basics its often those that give us the best results ... . . . . . #fitness #goals #motivation #community #teamdrc See more

24.01.2022 PERSONAL TRAINING For those that are interested in beginning their fitness journey or furthering their current training we also offer personal training sessions. Sessions are strength and conditioning based and tailored to your specific goals. Currently coaches @coreyallen___ and @kellyallen__ have reached capacity for clients, but we have another great coach and personal trainer @cjvirdo who will now be available for PT sessions If you would like to book in a one on ...one or two on one session DM us or enquire through our website . . #personaltraining #fitness #strengthandconditioning #skills #gymnastics #weightloss #teamdrc See more

23.01.2022 Coach @coreyallen___ counting down the days until gym is open to hang out with all the gym babies . . . #crossfit #crossfitfamily #crossfitkids #coachlife #fitness #teamdrc

23.01.2022 This right here is what makes coaching and our community so special It isnt just about the training, weight loss and physical goals its more than that. It doesnt get any better then knowing you can help positively impact someones day and provide support. Thank you so much @letitiabrayy for choosing us to be apart of your health and fitness journey It has been awesome to watch you grow over the years, you are a pleasure to coach and we are so lucky to have you apart... of our team! . . . #crossfit #community #teamdrc #goals #fitness #motivation See more

23.01.2022 Almost 2 weeks down, and we are counting down the days to have you all back . . . #crossfit #fitness #community #grouptraining #strengthandconditioning #teamdrc

22.01.2022 When you realise gyms will be open soon . . . #crossfit #firstdaybackfeels #cantwait #grouptraining #fitness

21.01.2022 Last Saturday WOD before Christmas Back squats 5 x 3 Superset Max toes to rings ... Into 12 min AMRAP 30,20,10 DB snatch HSPUS 200m run

21.01.2022 Hands up if you love starting off the week with a training session We are back to our regular timetable this week and have an another awesome week of programming planned . . .... #crossfit #strengthandconditioning #fitness #grouptraining #weightlifting See more

20.01.2022 Running into the gym after this second lockdown like . . . #teamdrc #grouptraining #fitness #community #crossfit #strengthandconditioning @ CrossFit DRC

19.01.2022 5.30 crew getting through today’s WOD 4 rounds 21 HSPUS 15 burpee box jumps 9 squat cleans (70,45) ... See more

18.01.2022 Lets make the remainder of 2020 our year . . . #teamdrc #fitness #crossfit #strengthtraining #community

17.01.2022 3 more days The past few weeks have been so great welcoming back our awesome PT clients, DRC team and lots of new members to our outdoor sessions but in 3 more sleeps we will be back indoors You know what that means guys... bring back the wall balls . .... . #crossfit #strengthandconditioning #teamdrc #grouptraining #personaltraining #fitness See more

17.01.2022 10 DAYS The time is almost here, and with that lets talk about getting back into the gym after some time off and training from home. EASE BACK INTO IT. Firstly be kind to yourself, you dont need to commit to the same amount of days as you did previously. Take a few weeks to get into a new routine. Im going to start half the week at the gym and half with our home program. ... HAVE REALISTIC EXPECTATIONS. For a lot of you guys it may have been awhile since you have moved heavy weight or done certain movements. Start light focus on form and technique. Now is not the time for PBs but dont worry those gold stars will come BE ORGANISED. Pack your gym bag so its ready to go, especially if you are a 6amer lay your clothes out the night before to make things easier in the morning :) SPEND MORE TIME ON RECOVERY. Something that is and has always been an important part of training. Expect to be feeling a little more sore then usual after a new training program or if you have had time off. Take a mid week rest day, go for a walk and spend time pre and post workout stretching and mobilising . . . #fitness #training #coaching #strengthandconditioning #personaltraining #crossfit

17.01.2022 ITS TIME We cant wait to see you all this week

17.01.2022 5.45am and 9.30am We know these classes have been filling up fast so, outdoor car park CrossFit and inside classes for this week until restrictions ease further next weekend this will allow everyone to get a spot, we have an awesome week of programming and don’t want anyone to miss out Get excited for Monday EMOM 16 minutes Min 1 : 1 power clean, 1 squat clean ... Min 2: 8-12 calories WOD 5 rounds 12 power cleans 9 front squats 6 strict HSPUs / 12 push press . . . . #teamdrc #crossfit #strengthandconditioning #fitness #community

16.01.2022 Tomorrow is the start of a new week, another opportunity to work towards your goals Some tips from coach @coreyallen___ ( who if you know him, you know how mentally strong he is) to work on for this week to help improve your mindset. FOCUS ONLY ON WHAT YOU CAN CONTROL: Sleep, what I eat, how I treat my family and kids,how much effort I give to my training sessions and my thoughts are all what I can control and what I give majority of my time too. IGNORE THE THINGS ...YOU CANT CONTROL: I try not to focus on things like the weather, the current lockdown, if my judge no reps me, what others around me are doing in workouts and their lives. START THE DAY IN A POSITIVE WAY: This will look different for everyone but for me its spending time with my kids. I then make the most important things I need to do a priority, working and getting part of my training done in the first half of the day when I have the most energy. I save the things that are least important to me until later in the day (eg step count and housework) that way if they dont get done its not a bid deal if they do its a bonus. GET OUT OF YOUR COMFORT ZONE : I like to put myself in situations that challenge me to grow as an athlete and person. Coming last in a competition or workout is never a failure its an opportunity for me to grow mentally stronger. I spend a lot of time working on my weaknesses and I dedicate a lot of time to mobility, breathing and meditation and weightlifting. I know I can push extremely hard on cardio so I like to focus a lot of my time on those weaker areas. So whatever your weaknesses are (we all have them) get out of your comfort zone and work on that. It will only make you stronger mentally and physically. . . . . #mindset #postivevibes #fitness #mentallystrong #crossfit #strengthandconditioning #teamdrc See more

15.01.2022 FRIDAY Ending the week with some bike and thrusters . . .... #teamdrc #crossfit #fitness #grouptraining #strengthandconditioning #community See more

14.01.2022 PROTEIN PANCAKES If there is one recipe you save from Instagram make it this one! Our members have been loving @coreyallen___ pancake recipe. Ingredients: 80g banana 60g oats... 20g Vanilla protein powder 2 whole eggs 2 egg whites 1 Tsp Baking powder 1 Tsp Vanilla extract Mix together in NutriBullet and then cook in the pan Add whatever toppings you like See more

14.01.2022 How we will all be running into the gyms on Monday 22nd Going to be an awesome week of sunshine to celebrate our last week of home training . . .... . #fitness #strengthandconditioning #crossfit #community #teamdrc See more

14.01.2022 MUMS Its not easy making time for exercise when you are a mum. From newborn to school aged being a mum requires so much of your time energy and attention. So how do we fit in exercise? STEP 1: move each day, this doesnt have to be a high intensity workout or strength session. A daily walk with your baby in the pram, bike ride with the kids anything that will get you out moving. ... STEP 2: reach out to your partner/close family and let them now that finding time to train is important to you. Exercise is not only great for your physical health but mentally too. Finding a few times a week that you can have some time out and focus on yourself and your health has definitely helped me so much and made me a happier mum. STEP 3: be kind and dont put too much pressure on yourself. If you dont make it into the gym or work out as much as you would have liked for the week dont stress about it. I have weeks where I smash it in the gym and get 5 sessions done. I also have weeks where I hardly train or when I do Im multi tasking between peeling apples and doing toilet runs in between my sets of squats. Its very important to not beat yourself up if you dont kill it weekly. STEP 4: have fun with It. Get the kids involved, have them count your reps or better yet do parts of the workout with you. If you have a baby sub out your KB for baby squats and presses. A large part of our members are mums at CrossFit DRC and we love helping them find ways to fit exercise into their lives. Myself and Corey have always made it a priority to make our gym as child friendly as possible. So you will sometimes see us at 9.30am coaching and pushing babies in the prams for the mums just trying to get it done. Love this photo of @kittyoneil83 who is a great inspiration as a mum and Cillian who has been at the gym since he was 5 weeks old . . . #mums #mumlife #crossfitmums #coaching #crossfitfamily #fitness #strengthandconditioning #teamdrc

14.01.2022 Firstly there is not one perfect diet or training plan that will get you to your goal. There are many ways you can achieve your weight-loss goals. You have to find something that works for you and that you enjoy. Personally I love the flexible approach as it allows me to have the foods I like (donuts ) in moderation and results in me being able to enjoy my lifestyle and not feel restricted. Results may be slightly slower but I am able to stick with it long term. The main ...things I would focus on instead of a diet is: ADHERENCE: you could have the best meal plan given to you with only whole foods, perfect macro breakdown etc but if dont stick to it, it wont work. We are all different and enjoy different foods so you need to follow something that works for you. That is where enjoying the food you are eating comes in to play. If you are enjoying your meals it wont be hard to stick to. Same goes if you are extremely busy and time poor you will struggle to stick to it if it requires hours of cooking each day. So pick something to follow that allows you to enjoy the food you are eating and fits in with your lifestyle and budget. VEGETABLES: fruits and vegetables are extremely important. They provide micro nutrients that help your body function. If you can count on one hand how many fruits and vegetables you have had in a day then you arent eating enough. If you really dont like the taste of vegetables on their own you can add them in smoothies, cut them up small in your favourite recipes( good one for kids ) and my favourite add some bbq sauce to steamed Veggies CALORIES: Knowing how much you are consuming on a daily and weekly basis is a great guide and a useful tool when it comes to weight loss. Keep in mind not to be dropping your calories too low as this will result in not only feeling flat but will again make it harder to stick to and can result in a cycle of binges and over eating. There are a lot of other factors that come into play, macros, sleep, stress enough water and training but these are the main things and if you nail these and get them right you will be on track . . . . #nutrition #weightloss #fitness #motivation #teamdrc See more

14.01.2022 Happy Mothers Day to all the mums out there We are so lucky to have so many amazing mums in our community. Enjoy your special day

14.01.2022 Stay strong guys As many of you would have heard we will be going back into stage 3 restrictions from tomorrow midnight. As disappointed as we are to be closing the gym doors again, we choose to remain positive and set an example for our community. We have an incredible team who supported one another throughout the last 3 month lockdown, awesome home wods that seen many of our members come back with fitness gains and an end date in sight this time. We are so grateful to... be surrounded by such an awesome community and we know that we can get each other through this next 6 weeks. We know this place is the highlight of so many peoples days and we will be counting down the days until we reopen Classes will run as normal tomorrow so get your last sessions in before back to home wods . . . #lockdown #crossfit #community #teamdrc See more

12.01.2022 You against you @_niamhwhite . . .... . #crossfit #fitness #crossfitchicks #strengthtraining #teamdrc @ CrossFit DRC See more

11.01.2022 14 days and counting

11.01.2022 Our members and the community are what makes this gym If you have been thinking about joining CrossFit now is the perfect time to get started

10.01.2022 Thank you for choosing DRC The last few weeks have been amazing having our members back together and welcoming so many new ones to the team. We at DRC pride ourselves on giving you coaches that have had years of experience on how to not only deliver a great program that will get you results but how to push yourself and motivate you to stick to it along the way. It’s not just the training to us, we want you to come in and feel supported, have a laugh and leave feeling be...tter then when you walked in If you would like to join our amazing community at DRC get in contact to organise a FREE trial or Personal training session . . . #teamdrc #community #grouptraining #personaltraining #fitness #healthylifestyle #strengthandconditioning See more

10.01.2022 FRIDAY FRONT SQUAT 6 x 3 Into 30,20,10 Calories ... DB box walk overs HSPUs See more

08.01.2022 Its so important to find positives in challenging situations. Remind yourself of what you are grateful for in your life and remember that these hard times wont last We cant wait to be able to open our doors to you all again . .... . #teamdrc #community #positivevibesonly #strength #fitness See more

07.01.2022 3 weeks and counting Until then we had some snatches and hill sprints . . .... #whatacrew #teamdrc #fitness #crossfit #community See more

04.01.2022 When you trying to crush the WOD and then this happens. Who else knows the struggle . . .... . #crossfit #crossfitkids #fitness #motivation #teamdrc See more

04.01.2022 Who misses the sound of all those barbells dropping Hopefully wont be too long until we are back again What is the thing you are missing most about your gym ? . .... . #crossfit #community #groupfitness #strengthtraining #conditioning #teamdrc See more

04.01.2022 1 more sleep Can’t wait to welcome you all inside the doors tomorrow

03.01.2022 Our classes are for everyone Whether your goals are performance based or you just want to be confident and see changes in your body composition, CrossFit is the perfect program to get you results. We have been lucky enough to witness first hand for the last 5 years so many achievements and goals ticked off from all of our members. From muscle ups, graduating from the broomstick to a barbell on an OH squat and so many weightloss and muscle gain transformations. Everyone h...as their own goals and we are so proud to be able to deliver not only a program that will get them there but coaching and an amazing community to help keep them accountable and celebrate their successes . . . #teamdrc #crossfit #community #fitness #strengthandconditioning #coaching #grouptraining #personaltraining See more

02.01.2022 Black lives matter

02.01.2022 First day back in lockdown and the 6 week countdown is already on. So how do we make the most of training from home? Remind yourself its only short term, gyms will be open in the near future. Set up a dedicated workout space, de clutter the garage/ backyard. Get outdoors now is the perfect time to walk, run try and hit a step target and mix up your training. We know many of our members are meeting in parks and getting the home workouts done ... Motivation is not always there so create habits and routines that will set you up for success. For example try and stick to a set training time that will create a routine. Its ok to not be thriving with your nutrition and exercise. You dont need to be training 100% everyday, its alright to just get through your training session something is always better then nothing. Same with nutrition if now is a stressful time for you its probably not the best time to be focusing on loosing weight or improving your body composition. Does that mean going yolo and eating whatever, definitely not, because that isnt going to make you feel better. Get the family involved and make it fun. Always wanted to get your family/partner into CrossFit now is the perfect time . . . #crossfit #community #hometraining #fitness #motivation #teamdrc See more

02.01.2022 2021 couldn’t be starting off any better at DRC Thank you all for making our gym and community such a great place to be. We are loving the vibes and atmosphere in every class and are so excited for another year of getting to coach you all and help you achieve your goals . . . #teamdrc #community #crossfit #grouptraining #fitness #strengthtraining

02.01.2022 Who cant wait to get back to the gym and go full send on the assault bike!! . . . #crossfit #community #fitness #grouptraining #lungsonfire #assbike

02.01.2022 What a perfect day for outdoor training 24 days until gyms are opened and we cannot wait . . .... #crossfit #fitness #grouptraining #teamdrc See more

02.01.2022 It has been almost 3 months since we had to close the gym doors. Reflecting on the last few months we will always be so grateful to everyone in our awesome community that continued to support us and our gym during this time. As coaches it has made us so proud to watch you all adapt to home training and embrace the changes. We are super excited to get to coach you all back in the gym next week and welcome our new members to the team Although this will be the last week... of training at home, the home program will still live on as an addition to our CrossFit classes at the gym included in your membership. This is perfect for those that cant make it in on certain days and still want to train, also for those that want to use it as an extra addition to the classes. 6 DAYS . . . . #teamdrc #community #fitness #strengthandconditioning #crossfit #grouptraining #coaching #personaltraining See more

01.01.2022 Walking into a new week like SUNDAYS are our favourite day to set yourself up for a great week ahead Some tips to make your week run smoothly so you can crush your goals. 1. Get a big food shop done and have lots of food ready to go. If you are super busy the last thing you want to do is head out to the shops before you prepare a meal or end up eating out because you haven’t got time. 2. Prep some meals/ snacks so they are ready to go. I personally don’t like doing a ...full food prep for the week because I like to decide what I want to eat on the day for lunches and snacks. But I will cut up lots of fruit so it’s ready to go. Make a batch of veggies and salad some roast chicken and have it ready so I can make what I like out of that. If you prefer to prep for the whole week that is great too, the way that is better is what suits you and your lifestyle best! Having things organised and ready to go is the key 3. Make sure your house and training space is clean. I know I am so much more productive when I am in a clean space. I feel more organised and focused when the house is clean washing done etc. Starting the week with a clean house gives you more time to focus on yourself and your goals. Also if you are training from home set up your training space so it’s not cluttered and when you walk out you are ready to start 4. Write down your goals for the week. Corey and I both still do this, obviously not everyday goes to plan (if you have kids you will know the struggle ) This helps with keeping you accountable and there is no better feeling than ticking off each day what you have set out for yourself Hope you all have a great Sunday and are ready to smash out another week . . . #teamdrc #fitness #health #goals #motivation #accountability #grouptraining