CrossFit HF in Penrith, New South Wales | Gym/Physical fitness centre

CrossFit HF

Locality: Penrith, New South Wales

Phone: +61 405 477 843

Address: 2/9-12 Lambridge Place 2750 Penrith, NSW, Australia

Website: http://www.crossfithf.com/

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25.01.2022 ----------------------- LAST MINUTE FATHERS DAY SPECIAL ----------------------- 10 x 1 hour CrossFit Group Sessions for $150. ... This is a special Fathers Day (Normally Valued at $300) - Sale ends 06.09.2020 - To secure your special gift - Make a Paypal deposit here. http://Paypal.me/crossfithf Contact us via Facebook messenger or SMS - Shane on 0405477843. See more

25.01.2022 Having tight hips is vey common. Given that we spend so much of our time in poor, crappy positions at work or we may spend hours on public transport or driving to work, it's no wonder we feel so tight and bound up in the hips when we get to the gym. It's a common problem I see in many clients. After 8 - 12 hours spent in a 90 degree seated position, clients come in to the gym with tight muscles and down regulated joints and expect feel to amazing on their first rep or exer...cise of the daily workout. They can struggle. -- So, below are just three simple stretches you can use when you get to the gym to free up your lower body and your upper spine to get more movement in these areas so that you can perform at a higher level in the gym. -- You may even do these upon waking in the morning or before going to bed at night after a hot shower or bath for maximal results. -- If you know someone with a tight lower back and tight hips, tag them so they may try these to get some relief. -- Need more help? Why not book in for a free consult with our highly qualified Personal Trainers here at CrossFit HF. With decades of experience we can help balance you out so that you can focus more on training and less on pain. Book your beginner class here: www.calendly.com/CrossFitHF -- In health and happiness, Coach Shane. See more

24.01.2022 Don’t get upset when you haven’t done the work yet. You got exactly what you deserve with the work that you have done. The journeys not over. You want more? Well, theres more work to be done. Lets get back to it. Sure, you may feel like you’re working hard enough, however, sometimes you need to press the turbo button and go harder than ever before and then combine that with patience and hang in there for as long as it takes! One things for sure you have all it takes. It's j...ust time to show yourself and the world what you have. If you need help or would like to start a beginner class here at CrossFit HF where we help you get fit from the ground up book online here at www.calendly.com/crossfithf/beginner

24.01.2022 Yeh it’s FRIDAY - but....that doesn’t mean it’s time to chill and relax, it’s time to turn on BEAST MODE! Who’s planning to crush their workouts this weekend? Say, I

23.01.2022 FREE TRIAL Want to kick off the new year right? Need to start training with people who are there for you and support you with coaches who have decades of experiences Access to coaches who care about you? ... Book your first class in our beginners time slots below. www.calendly.com/CrossFitHF/beginner See more

23.01.2022 --------------------------------------------------- COACHES CORNER: A LETTER, FROM ME, TO.... ME! --------------------------------------------------- Dear future self, Hey you! This is well. it’s you from the future. ... I wanted to write you a letter, you know, just to say hi and fill you in. In a few days time, specifically 4 days, you will set your alarm clock for your usual wake up time. However, when you wake up you won’t feel your usual self. I’m writing to you to tell you to TAKE A REST DAY. You’ve been pushing yourself, you have been training hard, lifting like never before and you have been CRUSHING it. This is why i’m writing to you. If you decide to not take a day off soon, you’ll regret it. It’ll start with you feeling de motivated, tired and over it, them tight spots will feel tighter than ever before and will go from manageable niggle to chronically painful. For the next 2 days try and find FUN in other things in life that don’t involve training UNDERSTAND that by doing so it will leave you able to ENJOY your training and you’ll be so much more present and CONNECTED to your training on your next actual training day. Remember, and I know you know this, because I am you. People who don’t take rest days are much more disruptive and unfocused in training. I’d say these people give about 50% less each session when they have gone a few days/weeks without a specific rest day. Check out them guys taking a few rest days a week. You’ve seen em. Those people who rest twice a week come in FIRED UP and AMPED in good moods and are HAPPY to tackle what ever the programming has install for them. If you find yourself lacking a little tomorrow, don’t go well that’s it, I'm all or nothing, I may as well take a few weeks off if i take a rest day! That’s just silly Instead, plan your rest days, and actually try to recover and see what that does for our training. I know, you love it more when you beat yourself up but, don’t forget i’m YOU writing from the future telling you that if you don’t take my advice and have a few rest days it wont end well. Please, give me a break! haha. Anyway, I better go, I need to go to work for about 9 hours, skip lunch, work overtime, head home to the family and deal with the days problems and clean up that house of ours. I just hope you heed my words and take a rest day so that this day for me gets easier and you stay focused and motivated for longer and see better and faster results. Rest days are part of the program too. Take it easy, literally. Shane.

23.01.2022 THE HF - 6 Week Challenge . Who's this for? Anyone who wants to lose weight, drop body fat or put on some muscle mass should consider doing our 6 week challenge. . We include an online workshop on the do’s, the don’ts and the how to!... . Private access to our members Facebook page where we connect everyday and keep you on track. . Constant check ins from your coaches and 24/7 feedback and accountability. . Live cooking demonstration in our private Facebook group and tips, tricks and techniques on how to set up so you can make the most of your time and not spend hours food prepping. I literally spend less than 15 mins twice a week in the kitchen. . We teach you how to not let food be a chore or be controlled by food. Who has time to eat 5 meals a day... . We show you how to easily get all your bodies macronutrient and micronutrient requirements for YOUR body and YOUR goals. . Simple and easy so you can focus on other areas of your life instead of being a slave to your diet. . Have a read over the comments, I'm positive you'll see a few pop up from happy people who have completed our wave in the past. . Contact me today to secure your seat in this Summer focused Wave starting the 9th of Jan 2021. . In health and happiness, Coach Shane and Chloe. Enjoy and check out our hype video below. See more

21.01.2022 COACHES CORNER: 4 tips for getting what you want in the gym. ----------------------------------- 1. Take Instruction As kids, we usually struggle to follow instruction. It’s not until we start to age a little more and turn from kids to adolescents and eventually into young adults that we start to value instruction. ...Continue reading

21.01.2022 Stop rushing! Stop thinking you’ve got to have everything all figured out by the time your 20,30,40,50, 60 etc because the truth is, you don’t have to have anything figured out by a specific time frame. You can enjoy each year without the pressure of a made up deadline killing your life.... Try things. Be unsure and do them anyway. Start all over again. Try, fail and try again. Change your mind, heck even change your beliefs if you feel you need to. Life is amazing, everyday is amazing. Know that if you get rid of these random, made up deadlines and ideas about HOW we should be living our life, then maybe we will start LIVING our life and FEELING our life. - Need help taking a breath? Dean Gladstone and @theyogapodsydney can teach you to tap into understanding how to relax, breathe and chill.

20.01.2022 What are rest days all about? How to maximise them? When do you know you need one? What to do with one? ... In todays episode, we walk all about REST DAYS. Check it out. Like and share if you found this useful.

20.01.2022 Make sure the place you train makes you smile. 9/10 you should leave your facility with a smile on your face. The training shouldn’t alway make you smile hahaha but the feeling at the end, the people, the coaches and the environment should make you happy. keep smiling people.

19.01.2022 Do you find yourself making low level choices and dropping your standards sometimes because it's "easier"? -- Your standards are going to control a lot of your life. We're not perfect and for sure we will change our standards sometimes to be higher and lower. However, what if for a few months we just lived by making the highest standard decision at EVERY opportunity. --... Simple choices and standards, things like, never walking past rubbish left on the street to harder things like how you treat others when they treat you with disrespect over small, trivial matters. The high standard choice would be to pick up that rubbish and throw it away, even though it's not yours and the way you treat someone when they treat you with disrespect over a small thing in life, is with love and gratitude for their existence even if at that moment they are treating you with disrespect over something very small and trivial. -- See more

19.01.2022 Overcoming that negative inner dialogue can be tough. You know that little voice inside your head when you wake up, when you're alone that sometimes calls you out, that says stupid things like "You're not good enough" "Give up" and "Why even bother!" Well that voice can be challenging to turn off. However, there is one thing you can do to get yourself in the right headspace and direction and that's to STAND UP to yourself. Tell yourself to shut-up every time you hear that an...noying voice. It's not welcome in your head. You're not allowing it to take up your time or your energy anymore and that it needs to move on. Try it, even if right now you don't feel you can tell yourself to shut-up, start doing it when that inner dialogue dribbles on and see what happens with practice... For example, on a 5km run workout, that annoying little voice will go "5km run!! You can't do that, you don't want to do that. You don't need to do that, how useless, who runs 5km pfftt". You can either agree and get a full refund on your aerobic fitness or you can tell it to SHUTUP and get out there and run 5km then continue on with your day feeling accomplished. To join up and test out a free beginner class - book here: www.calendly.com/CrossFitHF/beginner Or message us on Facebook.

19.01.2022 Building a strong upper back is very important to help you with life and training. -- These two things go hand in hand. If you're not strong enough for life, you will also lack strength in your training. Sitting at a desk all day makes your upper back extremely weak and it means that we need to spend extra special attention in this area to help combat the issues that can come up over the years. -- Try stretching your whole back and also make sure that you spend time streng...thening it too. Without both, you can not get maximal ability from it. -- If you need more help with these areas, please ask a trainer at CrossFit HF. -- In health and happiness, Shane Richards. See more

19.01.2022 COACHES CORNER The words that you say out loud have so much impact! Look, I’m really not trying to be rude but before you speak out load about not making changes make sure you’ve got accurate data to back that statement up.... What do you mean you haven’t made changes? What are you measuring this outrageous statement by? Do you even remember how hard it was for you to work up the courage to walk in to the gym when you first started. Let alone do an all out sprint on an air bike and back that up with burpees and a few pull-ups? Regardless of the time that took, or what OTHERS did. I mean, let’s not even focus on physical changes. Let’s take a look at life. You’ve been getting up and attending an appointment for your HEALTH for months now, when many others continue to make piss poor choices (and excuses) and stay in bed and whinge or moan about how life is tough and they wish they could be dedicated like you to get up and go to the gym. That’s a change, a change in mental strength, grit, and discipline. That’s a change, because before that, you used to sleep in and get less than you deserve from your day and your life. You think that you didn’t make changes, right? Well what about the fact that you feel better when it comes to doing lifes tasks. Simple shit like bending down to pick stuff up, or reaching up to the top shelf to grab something heavy and bringing it down to the table. What about walking up the stairs these days? Surely that is easier? Hmm running for the train or the bus - Yep, easier... It’s working. Don’t hide the results, just cause your scale says you’re the same. Or a family member took a cheap shot at you to make them selves feel better about their poor health choices. I don’t want to hear it. I know, with out any shadow of a doubt, that you’ve made changes. You’ve made heaps. However, what you’re doing by saying out loud that you haven’t made changes is choosing to be far too focused on one or two small areas in which the data or vision might be blurred. Here’s what you do now... You trust the process, you follow through, day in and day out. You make the hard choices in life. You make the BEST choice you can and you start being a high achiever. We all have choices. You will make one, just make sure it’s the best one, the highest standard choice you can make in that specific situation. Don’t stand there making excuses for your poor choices. It’s just easier to do better, each and every time. Sure, you may slip up, but know that all that effort saved you from slipping up at every turn. You can be what ever you want in life. If you want to be healthy and happy with your mind and body, it’s as simple as remembering that they are REFLECTIONS of the choices you make 80% of the time. Go show the world who you know you are. You are, amazing! In health and happiness, Coach Shane.

18.01.2022 Do you agree?? Not everyday you train is about physical exertion. Some days, it’s more about mental exertion.... Numbing the thoughts with reps, sets and work. Releasing of endorphins and all the feel good hormones. Building mental grit, fortitude and a stronger mental focus is just as good as a PB on a front squat. Train for a long time and enjoy it over the decades as each training year brings with it new challenge. See more

17.01.2022 Stop getting in your own way. No, like 100%, move... Stop having super high expectations. Stop comparing yourself with the world.... Stop trying to beat your last PB all the time. Stop pushing so hard, when you know you need a break. Stop trying to get years of training done in one month. Stop eating to punish yourself. Eat to fuel your life and the expression of your life. Stop making excuses as to why it’s so hard. The list can go on. These are things that we put in our own way to make ourselves fail, even if we don’t see it that way. Self sabotage is real. Now, time to love what you do. Do it because at some point of your life you’d realise you’d be lost without it. Exercise and diet should make you happy. Not injured, sad or hungry... Know what you truely want, stop living other peoples goals or what you think others WANT you to be. Create that self worth from knowing who you are and what it is in life you want MORE of. In health and happiness, Coach Shane See more

17.01.2022 THURSDAY TIP: THE FRONT RACK POSITIONS ------- A lot of people think that all rack positions are all the same. However, we usually go between three major elbow positions. Each used at different times depending on the desired outcome. --... JERK elbow position. This is a position where you have a higher elbow position than the press but lower than the Front Squat. This is to assist in getting a very heavy weight over our head with as much ease as possible. Keep good hand contact with the bar and slightly drop the elbows to help you get that bar moving. -- FRONT SQUAT elbow position. If you're taking that bar all the way down in a Front Squat than you need a great platfrom to do that with. Getting your elbows us as high as you can in this position will keep the bar as far back on your torso as possible, helping in your squat position and allowing you to keep a more upright posture. If the elbows drop in this exercise, you will feel that the weight shifts you forward and will hinder your overall squat, making it much harder to execute the position. -- PRESS elbow position. Getting your elbows under the bar means that when you start to do a strict press you only need to press upwards on the bar, keeping it in a more straight line position will help you get more weight over head. Having the elbows too high means you will need to drop them just to initiate the press. It makes sense to drop the elbows before pressing and see you moving more weight, better! -- I hope that this helps, If you found it useful, like, comment, tag a friend or share. Enjoy. In health and happiness, Shane Richards.

17.01.2022 Make sure you’re working on your mobility, daily! You may forget that even without exercise your body is doing HEAPS of contracting and loading. Add in some exercise for 45-60 mins a day and you have a recipie for tight, sore muscles.. This is why each and every day it’s important to get in 10 - 30 mins of mobility work. take away that tension and feel amazing again. ... Who stretches everyday? Who needs to?? What’s stopping you? Make it a priority, just start with 5 mins a day and stay with that till you want to fo more.

17.01.2022 Have you ever thought you were plateauing? Sometimes what seems like s plateau is nothing more than keeping the lights on and the water running, so to speak. You need to pay for a specific level of fitness and ability each and every week, not always is that a plateau. Watch this video to find out what I mean.

16.01.2022 Ever had someone get mad at you for putting your fitness and health first? Yep, when you choose to go home early from the party or to pick a healthy option some people get offended and get triggered by your boundaries in health and fitness. Amazing world we live in but a lot of people out there running around being triggered by what others do in their lives. ... Who’s had this happen to them?

16.01.2022 Friday Tips - -- How do you get stronger, more bullet proof shoulders? You can mess around with bands and do all sorts of things but what about them BASICS that has been making shoulders strong since the dawn of time?... -- Lateral Delt Raise, Anterior Delt Raise and the good old fashion Arnold or Strict Press. These are the staples. This is the bread and butter. Start doing 3 sets of 15 with a 60 - 90 second recovery period to build up some good quality tissue. -- You can add some Posterior Delt Flys in there for good measure too and maybe some shrugs if you have the need to do so. To learn what you need to do, book a free consult with a CrossFit HF trainer and get started. -- If this helped you in any way, please comment, like or share. I love knowing when people are getting something from the content that i'm putting out each week. -- In health and happiness, Coach Shane. See more

15.01.2022 Somedays you’re the windscreen and others, you’re the bug. Not everyday will go to your plan there are so many things that effect us on any given day that it’s silly to think that things will always go to your plan because it’s just what we wanted. Wanting things doesn’t mean it will be reality. There will come a day, a training session that won’t go to plan. Your weight selections will feel heavy, you’ll mess up, you’ll scream at your body to move and lift but it won...’t respond. You’ll feel defeated and overwhelmed. Ive seen it for years. I’ve seen it extinguish the fire inside people because they refuse to acknowledge that we don’t have control over the day, we only have control in how we RESPOND to the day. Smile at your frustrations, know they are temporary and that one day soon, they will no longer be there. Everything changes, even the tough days. Smile at the fact that you now are learning how to process emotions and energy that can be used in your favour in the future but for now, they take a back seat. For now, you go with the flow, you give what you have, and you keep doing what you have control over, your response. Expectations on how LIFE or THINGS should be is a HUGE thief of everyone’s enjoyment. It’s ok to have a tough day. Today you may be the bug, getting squished, but tomorrow you may be the windshield doing the squishing!!! Stay focused, you got this. Discipline is freedom! See more

15.01.2022 Remember, there is ALWAYS A WAY. Sure, that way may be filled with rose bushes, a dark, unlit road and drop bears... but it’s still, after all, a way. The road to your goals can be hard sometimes. You’ll have set backs. You’ll feel shitty. You’ll get angry. You’ll almost give up... ... I assure you all that what you’re going through is normal. It’s what it takes. It’s supposed to test you, test your morals and test your resolve. Learn to find a way in life no matter the setback and you’ll literally be unstoppable. Don’t give up at the first hurdle and call it a day. Work out how to get over it, around it, under it, or straight damn through it. Surround yourself with a group of people on a similar path. Don’t run with a lower performing group. You’re not speaking their language you won’t understand what or why they do what they do if you’re trying to be a high performer and crush it. instead find people who speak your language and GO GET SOME!!! In health and happiness, Coach Shane.

12.01.2022 SOUND ON: MERRY CHRISTMAS TO ALL, ESPECIALLY THE LEGENDS FROM CROSSFIT HF AND THEIR FAMILIES. Chloe, Quinn and I want to wish you all a safe and Merry Christmas. We value each and everyone of you.... Now go and enjoy yourself knowing that we will be back in action from the 27th of December ready to keep you all healthy and fit running into 2021 See more

11.01.2022 When you are plugging away at your goals, no matter the size of them, your motivation will come and go.... It will sweep in like the tide and be so empowering you will feel like you will be the next Rich Froning... Normally following this is the next week where you'll feel like it was all for nothing, and that these goals are just too far out of reach. But here's the thing! Motivation (alone) has never gotten anyone results......Continue reading

11.01.2022 Friday Tips - Moving well. --- We teach 3 simple concepts when it comes to ALL exercises, not just deadlifts. -- They are: ... -- MECHANICS - Do you have the proper Mechanics to complete the movement the way it's designed. Do you have full range of movement at the joints. If not, you need more work in these areas before adding any load or any intensity to your training. -- CONSISTANCY - This one revolves around being able to move the way you are designed to move under all circumstances. This includes movement done fresh and under fatigue. It includes light, medium and heavy weights. It also involves long workouts, short workouts and medium length workouts. Doing what you should, over and over, rep after rep, being consistently great with your movement pattern. -- INTENSITY - Now that we have the right range of movement, the proper movement pattern has now been established and you can do this over and over and consistently it's time to work on adding some intensity. You can do this easily by racing the clock or working on doing as many rounds or reps as possible in a period of time, or simply adding a little extra weight to your movements. Once you have the Mechanic and are consistent with your exercise patterns should you start to add any type of real intensity. -- In health and happiness, Coach Shane. -- Book in for your free beginner to CrossFit Class by going to: WWW.CALENDLY.COM/CROSSFITHF/BEGINNER Classes available most night and on the weekend. See more

11.01.2022 The boos and the cheers don’t matter. When you don't hear the BOO's or the CHEERS, you win the most. For the simple fact that you're not doing for anyone other than yourself.... Remember, we should be doing what we do in life regardless if someone cheers for us, as well as we shouldn't stop doing what's important to us if someone boo's. Listen to the only person that matters, you!

11.01.2022 One of the most common faults in the first dip position when we are coaching the dip and drive for movements from the shoulders to the overhead position is a incline forward instead of a straight up and down position (perpendicular to the floor) -- What I tend to see most people do, is a forward drop of the chest on the down dip. This will shift all your weight on to the toes and usually we will also see a huge drop of the elbow position which is not an optimal position for ...taking a Barbell overhead. It pushes the bar in the wrong position and makes it almost impossible to save at heavy weights. -- Instead, think of your dip position as a vertical line. I tend to cue my clients to imagine that they are sliding their backs against a wall. Don't get confused with LEANING BACK, it's not that, it's more creating a parallel position with the wall or perpendicular to the floor. You can see the green arrow Vs the red arrow in the photo I created. Think more about your position here to you will be able to throw way more weight above your head with ease and also stay away from injury. -- If you found this tip useful, like, comment or share. I love when people give me feedback on the content I'm creating. -- In health and happiness, Coach Shane. See more

10.01.2022 COACHES CORNER - SCALE ---------------------------- Scaling an exercise so that you can perform it with better mechanics, more consistent reliability and safely is never a bad idea. Sometimes, the word scale can seem like a step back but in reality, if you need to scale, it's a total step forward! -- Ask yourself this week where you can scale an exercise so that you can DEVELOP and move FORWARD. ... These options in the photo below are two simple options. A light plate OHS instead of a heavy Barbell and a Box or Seated Squat instead of an Unassisted Over Head Squat. These two allow you to focus more heavily on getting the exercise right and not overloading your self too much. -- Remember, CrossFit is not scary when you have the right coaches helping you develop at the proper pace. Ask us today about ways you can get started at the beginner level to see you get stronger, fitter and faster this year. Or book into www.calendly.com/crossfitHF/beginner -- In health and happiness, Coach Shane. See more

08.01.2022 Stay Hungry! Keep your goals in the forefront of your mind each day. Ask yourself, how can I get closer to what drives me? ... What MUST I do to be a better version of myself? Then answer them questions with WORK! Stay hungry HF'ers!

08.01.2022 Tip Thursday - BUILD YOUR CORE ---- Building a strong core can often be overlooked. I mean, who can blame anyone for doing so. It's a relatively boring muscle to build. It's usually a muscle that requires little to no weight to get a workout so it's not as "glamorous" to perform core exercises as it is to do a heavy Snatch or C and J and YES, the core functions in these exercises but we must first establish how to properly build, connect and recruit these muscles before being... able to properly use them in these major lifts. -- Below, in the photo that I created, you can see some simple core activation exercises that can help you build the strength within your body and watch it carry over to your extremities. Having good core conditioning will lead to a bigger, stronger ability with everything that connects to it. -- A great line I've learned over the years is that "You can not fire a very big cannon from a small canoe, It'll just flip over and be useless, instead, you should build a WARSHIP in which it's purpose is to harness the power of firing big canons" It's just an analogy to help you picture how much added power you would have at your extremities if you spend time to build the proper core foundations. -- If you would like any help in learning how to do these exercises please contact me for a free consult. -- If this has helped you in any way, please share, like or comment as I really enjoy knowing these posts make a difference and it's good to see people engaging. -- Regards, Coach Shane. See more

08.01.2022 Never stop working on the small details of your program. Make sure you do the small, less glamorous exercises to help you move forward in your fitness journey. Have you done 3 sets of 12 bicep curls recently? Helps improve muscle tone, strength and capacity at the elbow to enhance rope climbs, muscle ups and pull-ups. ... Maybe you should spend 3:00 min on the rower to help increase aerobic capacity this week. The small details all add up. Have a think about the areas you can work on to help move the needle in the right direction of results. You know you can do more, you do have the time, you can achieve what ever you want. Work hard. That’s the key. Stay disciplined people. Coach Shane. See more

06.01.2022 Don’t forget we have 10 packs on sale for CrossFit HF classes. A great stocking filler or a a great way to get someone you care about in to the gym. We have beginner classes available every week.

05.01.2022 Did you know we run classes for beginners? Yep, we run a one on one style format most days of the week. Classes are from 7:30pm so can come after work or if mornings are better, Saturdays at 9:30am. Take your pick. ... In these sessions we teach you the basics of CrossFit and how you can get started with us in a safe and 100% coached session. Book here: www.calendly.com.CrossFitHF/beginner Or contact me here, on facebook and ill book you in.

05.01.2022 Never give up. Cliche right, but that's just it, it's a cliche because its what needs to be truly done for you to win. if you give up, the goal was never yours to have. It was you trying to live someone else's goal. Now you know that it's not for you, because you gave up, go pick one that you truely want to have in your life. One that you'll never give up on!

04.01.2022 When working on your core, you must understand how to control each segment of your back. You must also understand how your core works with your limbs when you move your body. Training the core or extremities in isolation will not lead to superior performance and posture. Learn to move as a system of systems, fluid like. --- Losing control of the lumber segments will mean that you are not able to properly engage the muscles required to keep your core tight and secure. --- Yo...u can see in the photo below that there are two different positions. I see a lot of people do the lower version and miss the target when it comes to core training. --- Learn how to properly control your core AND your extremities when loading the body or you will not see any significant carry over to your exercises and your performance. See more

04.01.2022 Simply learning to TAKE ACTION is more important than the outcome. Why? Taking action requires you to ask questions, learn systems and establish a new found understanding of who you are, what you will settle for in life and what you’ll ultimately get. There, in the action, you’ll find an outcome. It makes sense to DO WORK, instead of searching for a hidden outcome given to you in a silver platter.... Keep doing work. Coach Shane See more

03.01.2022 Yes, lifting can be scary and dangerous. However, when coached properly, when educated on what you're doing and when given the right structure, MAJORITY of those dangers are eliminated. -- You need to be smart, sensible and patient to be a good, successful weight lifter or CrossFitter. If you are not these things, then, it's not for you. -- ... Being able to use your whole body is a gift, given to us as we learn to use it from a young age. We then, tend to lose connection with its amazing abilities. -- It's UP TO US to keep focused on building our body awareness and to keep pushing ourselves to see what potential we have stuffed away in these vehicles for the soul. Express your self. -- Coach Shane. See more

01.01.2022 Meet Galip, This is his story about being a memeber at CrossFit HF. Hear about his journey and how he lost 30 kilos here at HF. He's a one of a kind type of dude and we are so lucky to have him here as a big part of the HF community.

01.01.2022 At CrossFit HF, we run specific technique classes every Tuesday and Thursday at 5:30pm. The focus of these sessions is to help you understand how to move a barbell safely and also how to build strength. If you need help, we have the coaches here who can help you get better and learn from the ground up.

01.01.2022 Hang in there! You may feel like letting go. You may feel like taking a break. You need to hang in there. Decide that no matter how hard life hits you, you’ll continue to get back up and get the job done. At CrossFit HF we run an in house challenge. ... The focus is that you take a heavy deadball (20kg up to 50 - 65kg) for a 1km walk/carry. It’s not an extreme test. It’s pretty simple when you break it down. The issue is, you can let your mind run away with it. Make it bigger than it is, worry and stress... That’s why we do it. To teach you how to control your mind. To prove that you will get the job done, no matter what. It’s not about the time, it’s not about the weight of the Deadball... It’s about the task, understanding that you only have control over HOW you get the job done, how you’ll respond. Will you walk away, fear of failure, will you blow it out of propeortion and stress continually until it’s done, will you just refuse to start .... Or will you find a way to breathe through the stress, take the challenge on and complete it step by step. It’s just a 1km walk with some weight. - Today, do something that scares you and make sure you do it with a smile on your face. See more