KONG AU in Singleton, New South Wales | Sport & recreation

KONG AU

Locality: Singleton, New South Wales

Phone: +61 403 218 372

Address: 21/21 Ryan ave 2330 Singleton, NSW, Australia

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

Likes: 2361

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 [ WOMENS WEEK ] Alli shares her story on how KONG has had an impact on her life, relationship and energy with her kids. She speaks the truth from her heart ... We think shes pretty great too #celebratingwomensweek #kongkweens

25.01.2022 Our KONG kiddies back at it this week with @cubgames 3.4 10 minute amrap to tire them out #kongau #cubgames

24.01.2022 [HAPPY INTERNATIONAL WOMENS DAY] We will take any opportunity to celebrate the amazing women in all our lives. Women make up a little more than half our Kong family and kill it in gym every day of the week.... Thank you, we celebrate you. #internationalwomansday #strongwoman #girlstothefront #womansday See more

24.01.2022 [ MONKEY SEE, MONKEY DO ] HARRY: Daddy needs to checks the temps and sees if yous hots or nots CHRIS: Whats the verdict mate? ... HARRY: Nots hot, get in the gym and get hot for mummy CHRIS: Geez, thanks champ. Well what are you then smarty pants HARRY: Cute CHRIS: Well played sir In all seriousness, we now have a new way of life. Daily tasks like temp checking, sanitising and even working out shouldnt be a chore Its just a part of daily life See more

24.01.2022 [HAIL TO THE KING ] Thanks again to @mitch_berrigan you done an amazing job.

24.01.2022 [ KONGVID-19 ] Day How fast can you go? ... Use any object you can handle. It could be a brick, dumbell, kettlebell, small dog , bag of potatoes or anything else you can find around the house. Get outside, get fit!!

23.01.2022 [ KONGVID-19 ] Hows isolation training going for you? Sick of jumping around on the spot, not really pushing yourself, no motivation? ... This week KONG Members will undergo some testing to set a baseline, we will then re-test right before we start back up. All of our tests can be done with minimal equipment at home. Give it a shot, let us know how you went! If you like the way we train, send us a message to join the team and be able to record your results via Wodify, Access to a full nutrition plan by a fully Accredited Sports Dietician. (Perfect for weight loss and muscle gain) and support from numerous coaches to maximize your progress. Its a recipe for success!

22.01.2022 [ FIRE FUNDS ] NOVEMBER 2019 The Bush fires we taking a stronghold on our country, ripping through national parks causing devastation and destruction to anything in its path.... We made a commitment to donate all proceeds from new memberships from Mid November to the start of 2020 to go towards the Port Macquarie Koala Hospital. We have some more exciting news to follow this soon During this period we have raised $2,400 FEBRUARY 2020 Saturday 1st Feb we held a Bush fire fundraiser Workout to help support our local Brigades on which we raised a further $972 All in all the total funds raised from our amazing heart filled members $3,372 .......WELL DONE TEAM! If you want to give a ripper of a workout a go, to test you physically and mentally here is your challenge. Each rep range is to reflect on some of the statistics from the Fires. AUSTRALIAN BUSH FIRE WOD HELL FIRE For time 7 rounds 24x DB Snatch 15/22.5KG 7x Burpees Into 2 rounds 200m Run carrying 10/20kg plate 18x DB Single arm Thrusters (9L/9R) 30x DB Push press (15L/15R) Into 1 round 59x Push ups 1mile run For the fitness addict > Wear a weight vest the entire time ** As of 14th Jan 2020 (2 rounds 200m run) Fires have been burning 24/7 (24 Snatches, 7 burpees) 18.6 million Hectares of land burnt (18 Thrusters) Approx. 30 people killed (30 Push press) 5,900 Buildings have been destroyed (59 Push ups) Estimated 1 Billion animals killed (1mile) TAG a mate to try this with COMMENT and let us know how you went!

22.01.2022 [ POSITIONS VACANT ] Seeking a person who is sick of trying to sort out whats Bull$#!t and whats not in the fitness world. The ideal candidate is unfit, generally overweight, has no idea what to do in a gym and wants to make a lifelong change for themself and to create mental and physical stability for their future... REMUNERATION The package includes increased strength, fitness and the ability to lift safely and correctly Payment is received over time in the form of compliments and shock factors due to increased sex appeal DRESS CODE The candidate will dress in whatever clothing enhances the already increased sex appeal The candidate will feel confident and proud in the new image BONUSES The candidate will receive a comprehensive list of skills which can be utilised at functions and parties.(E.g. Handstands) The enhanced strength can be utilised daily. WE ARE NOT SEEKING People not willing to: - Try new things - Get in shape - Build strength & fitness - Lose weight - Gain muscle - Get more sex - Be healthy If you wish to apply, please comment below or give us a call today Perhaps you might know a suitable candidate? Please comment their name to stand as a reference Lets get to work

20.01.2022 [ PROTEIN > Why you should use it! ] Firstly, If you have been to the shops lately you would have noticed there isnt much protein available (meat, eggs, dairy) because everyone has panic bought everything (enough meat to feed an army for a month and enough Toilet paper to 182 times a day) KONG Au will be stocking True Protein as of next week and is currently taking PRE-SALE orders now!...Continue reading

19.01.2022 [ FIRE FUNDRAISER ] ENTRY FEE - Donation for Fire support at the door WHO? - Anyone, whether you have ZERO fitness or strength or you are a cardio/weightlifting/fitness fire breathing dragon all are welcome!... WHEN? - Tomorrow 8am WHERE? - KONG Au, 21 Ryan Ave WHAT? - A challenging but fun workout, you can do it with a friend or solo, you can reduce or increase the weight, the movements are simple and you will have coaches to guide you! WILL I DIE? - No absolutely not, But you will receive a sense of achievement and a fist bump at the end!

19.01.2022 [ Australia Day ] Just a reminder that there will be no coached classes on Monday due to the Australia Day Public Holiday. Workouts will be programmed as normal for both the conditioning and strength classes for the unlimited members with 24/7 access.

19.01.2022 [ WE GOT YO BACK ] ISOLATED, but not forgotten. Cant wait to have ALL of you back under the roof throwing down in a huge TEAM workout with mandatory hugs and high fives ... (When this is over obviously). We have very exciting news to announce in the next few days....Stay tuned!! Can you guess what it is?

17.01.2022 [ MEMBER OF THE MONTH ] This lady has been absolutely tearing holes in workouts lately with all the hard work and consistency paying off NAME: Sally Bowe ... OCCUPATION - Im a PDHPE teacher at Muswellbrook High School. WHAT MADE YOU BITE THE BULLET TO MAKE YOU START? Team sports used to be my thing, like basketball, netball, rugby union and touch footy, however, i was getting older and was getting injured due to the high impact on my ankles and knees. When I moved to Singleton I made the decision to try to build up my strength before joining a team to avoid injury. I also had an Anytime membership and never used it, so i cancelled that and tagged along with a friend to my first ever Kong CrossFit class. FIRST THOUGHTS OR FEELINGS BEFORE YOU STARTED? I was so nervous! I thought CrossFit was basically lifting heavy weights really quickly, and i had never lifted heavy weights. I knew that the Kong crew were all friends and I didnt want to be the one that stood out as the newbie, with no friends, lifting no weight. HOW DO YOU FEEL NOW? It was the total opposite. Everyone welcomed me, and wanted to get to know me. They were so friendly. The coaches broke down every movement before we did it, not just for me as a newbie, but thats what they do at Kong, so that everyone is concentrating on good technique and staying safe. I learnt very quickly that everyone is on their own journey and that everything in the workout can be scaled to a level suitable to any ability. During my first workout, people that i didnt even know were encouraging me, and after, i got so many high fives, it was like we had just won a game of something. It was such an encouraging team atmosphere. So I signed up ASAP and I havnt looked back. 12 months on and Im still loving it. ANY ADVICE TO PEOPLE WHO ARE THINKING OF GIVING IT A TRY? Just do it. How will you know if you dont have a go?? There is no judgement at Kong, just big smiles, a lot of encouragement and people trying to improve themselves.

17.01.2022 [ THE KING HAS ARRIVED ] With unmatched Speed, Agility, Power & Strength the King is home. There is no hiding, rep shaving or bludging while the big fella stares you down ... Shout out to @mitch_berrigan you have done an awesome job! #kingofkings #kingkong #kongstrong @ Singleton, New South Wales

15.01.2022 [ THURSDAY ] The look you give when you just owned that workout and your heading into Friday #unstoppable #metkong ... #fitnesswithfriends #realpeoplerealresults @bladey85 See more

15.01.2022 Some of our KONG kiddies are having some fun and doing The Cub Games. This week they had the 3.2 wod! Smashed it, well done Rory, Bridie, Hunter and Milz! ... #kongkids #kongau #crossfitkids #cubgames #cubgames3.2 @amyactivedays @what_loves_made_of @azznmila @milahodge_crossfit @kellazare @d_lazare See more

14.01.2022 [ALL THE PREGNANT LADIES ] All of our workouts can be scaled appropriately, so you can still have fun & socialise, get some fitness in and continue being healthy through your pregnancy and beyond Overall safety of the Mother and Child is number one, which means keeping the intensity relative adapting to changes by Trimester and hormonal changes that affect tendons, muscles and joints... Physiological changes will impede some movements, but you dont have to give up on them We will help you adapt and modify them to suit you for most benefit and maximum comfort Deb is one of our pregnant athletes at the moment. While Deb has a 62kg Snatch, her current focus is Keeping the loads light Focusing on technique & working out all the kinks when shes post partum. Getting HER time Keeping active Being pregnant is just a step in life, NOT a step back

13.01.2022 [ INTRODUCING COACH KEELIE ] We have been planning for the future to come back even better than before after this Pandemic It takes a special someone to learn and develop a whole range of skills from Gymnastics to Strongman and everything in between, they need the desire to want to learn and to want to help!... Not only does it take diverse skill and strength to master just the basics but also to have the diversity in a personality to be determined to better someone else!! Let us introduce Coach Keelie, Keelie will be undertaking a coaching Traineeship at KONG Au. She has shown promise in wanting to be a coach right from the start, she has already begun her studies and as soon as we are back you will see her on the floor working in unison with our coaches to develop her physical coaching skills. We are super excited to help her develop as a coach and a person. The future of KONG is here!

12.01.2022 [ WONDER WOMEN ] We are celebrating our Kong QUEENS for Womens week Our community is full of amazing women and we will take any opportunity to celebrate them.... Amy Toshack was one of our very first members. She wears lots of hats in a day but fits in her "ME" time at the gym.You have more in common than you think. Amy has kicked so many goals already It has been amazing watching her journey Be like Amy stop WONDERING and WOMAN UP

11.01.2022 [ WAKE UP ] Your Covid-19 COMA is almost over We are back in business from the 15th June.... Stay tuned for details following the release of rules & regulations

09.01.2022 [ KONGVID-19 ] Part of todays challenge. Find a wall at home, lets set those get away sticks on How long did you hold? ... Let us know. TAG a mate to challenge you

07.01.2022 [ KONG IS TAKING PRECAUTIONS ] Virus update: KONG Au is still open for business and will continue to be unless instructed otherwise by government officials. ... We have increased & upgraded our cleaning frequency and methods. At this point in time classes will continue as normal with your safety as our priority. While still MAINTAINING & IMPROVING your health and fitness, which right now your health is your best defense What we already do: Classes are capped at 20 to ensure quality of coaching. Classes are reserved/booked and results recorded via our WODIFY app. No need to write your name in a communal book. Equipment is disinfectanted after every use. Entire gym cleaned regularly including our whole floor mopped with disinfected. What additional steps are being taken: Classes are still capped (This may possibly reduce, but more classes will be added in this case) All cleaning products upgraded and cleaning frequency increased. Every thing a member touches is cleaned, EVERYTHING. This is done with heavy duty disinfectants and Alcohol cleaners. Kids toys have been removed to keep our kids play area as sterile as possible. Parents are welcome to bring their own toys/IPads but must take back home (Unfortunately its less fun, but health is a priority) Coaches are providing more health and nutrition info backed by a fully Accredited Sports Dietician. @targetnutrition We are planning ahead to help keep our community healthy and strong, We do not want our members to lose their hard earned results. We will ensure they keep getting results no matter what! #Kongstrong #unitedasone #cleansandclean #smallbusiness Coach.

05.01.2022 [ ISOLATION ] Last night at around 12:15am we were broken into. He was a clever man, stealing a small amount of cash, a camera gymble, a whole tray of KONG branded tanks , a few energy drinks, some permanent markers and some hand tools the most expensive being a Leatherman. ... Anyways, If you see a tall skinny man walking around wearing various sizes of KONG Eat the Weak shirts sporting a 10year old Makita tool belt drinking @drinkgorilla please inform him he has a free 1 on 1 PT session with me. Good luck champ, looks like you will be in isolation longer than all of us soon. #breakandenter #robbery #idiot #iwillwin #iwillfindyou

02.01.2022 We asked some of our Kongsman about the WOMEN of KONG We didnt tell them, we put them on the spot when they were least expecting it. No time to think or rehearse answers... No idea what we were doing 100% random choice First thing you will notice is a smile Answers are straight from the heart Everyone is proud Real people, real feelings

02.01.2022 [ STAND UP ] Earlier in the year KONG Au cancelled its CrossFit affiliation. Even though we still believed in the CrossFit training methodology and love the community it helped us create. We could see that the brand was confused and had lost its way. As a business we were frustrated by many of their decisions and could see the value of our affiliation diminishing. The broader CrossFit community and associated businesses grew stronger and stronger while CrossFit HQ retrea...ted further into itself. The comments by Greg Glassman the founder of CrossFit deeply disturbs us. (Swipe to see details) We will not stand for it and couldnt be prouder to stand with the rest of the CrossFit community who say no to racism and no to shitty behaviour. The sport will endure, the community will be stronger but it doesnt need CrossFit HQ and definitely doesnt need Greg Glassman. @ KONG AU

02.01.2022 [ TRICKS OF THE TRADE ] We supply you with all the tools . .... . You will ever need to build your dream body Or Maybe even to just upgrade some components for extra strength, stability & economy WE are the instruction manual YOU just have to build it. There are no catches, no gimmicks and fads. If you are consistent and follow the guidelines you will get what you want Time to get to work TAG someone who needs to get their hands dirty

01.01.2022 [ THIS ] A great reminder that weight loss isnt even in the same league as body composition improvements! Please read ... #Repost @rkgilbert7 Most days I feel like were getting nowhere but this was a nice reminder today. Ive been going to @kong_au for just over a year and working with @simonhybrid for 5 months, Ive lost 4kg total and my strength is slowly starting to come back