R3 Fitness Maffra in Maffra, Victoria | Sport & recreation

R3 Fitness Maffra

Locality: Maffra, Victoria

Phone: +61 409 323 964

Address: 192 Johnson St 3860 Maffra, VIC, Australia

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Likes: 1367

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 Happy Monday!! Over this week I will be posting a training program for you to follow! These will be uploaded this week Today, Tuesday, Thursday and Friday!... This is a very general strength program; If these are popular, Every 4/6 weeks I will put together a specific one based of what is requested from you guys. In each video you will find. - The movements - The technique and explanation of each - Common mistakes This is broken into 4 days, 2 being upper body, and 2 being lower body. Today is Session 1, and it’s upper body! Session 1 - Upper Body 1. - Bench Press - 4 x 8 - Single Arm Dumbbell Row - 3 x 12 - Flat Dumbbell Bench Press - 3 x 12 - Pull Ups - 3 x AMAP (as many as possible) - Push Up - 3 x AMAP IMPORTANT - Progressive Overload. Record your weights, and reps for each session. And ensure each week you are increasing in either load and/or reps. Example - if you completed 4 x 8 bench press with 40kg. Simply increase the load to 42.5kg next time. If your push ups for AMAP were 15,8,5. Next time simply try and get more (16,10,7) Follow along, and Follow the basic progression scheme. (Please note, for personalised advice, speak to one of our trainers at R3) Enjoy! As always, any questions, message this page! R3 Fitness Maffra, 192 Johnson Street.

25.01.2022 There is ALOT going on at R3!! The gym has had some incredible growth since the beginning of the year, And as we have grown, we are able to continue to provide more and more value to you guys!...Continue reading

24.01.2022 Adam and team from Traralgon ASN will be in the gym this coming Tuesday the 22nd Pop down between 5:30pm and 7:00pm for all things supps, taste testing, samples and questions!

24.01.2022 GYM MERCH PRE-ORDER; Hey everyone! R3’s next merch order is dropping!... We are doing this round as a pre-order since we were stoked with the last order and have received literally 100% feedback on the quality of the last order. The order will be completed on Monday the 21st if June, to give people plenty of time to order. MERCH; - R3 Hoodies - $59.95 - R3 Crew Neck Jumper - $54.95 - R3 Tee - $34.95 - R3 Cap - $29.95 - R3 Crop Tee - $29.95 ALL sizes available from S - XXL. Grey, Black and White available in all items (excluding the cap which is only available in black) (Leggings and Trackies will be available shortly, we are just finalising a few details on these) TO ORDER; - Message the R3 Facebook page or Instagram page with your order - and we will respond between Monday-Friday to confirm order and organise payment. - Alternatively - Speak to an R3 team member in the gym and order in person (once we officially re-open) Finally - $5 from EVERY item will be donated directly to lifeline, through the R3 staff and members current 25 day push up challenge! (https://www.thepushupchallenge.com.au/team/11778-r3-fitness) Look forward to being open again and seeing everyone! -R3

24.01.2022 Today is the last day the gym is open for 6 weeks! We are OPEN normal hours today! And Pilates class tonight is still ON! at 6pm tonight! Whats happening!?... - All memberships have been placed on pause, unless I have otherwise been notified by you. - It again, has blown as away how many people want to support the gym even with the doors closed, so thank you to those members who have asked to keep their memberships active! (If you wish to support the gym, simply contact me and I can do what ever you wish with your memberships) - All memberships un-pause and back to normal the day we re-open! (which we will find out over the next month or so) - We will be using the next 6 weeks to better the gym, if all runs as smoothly as I'm aiming for, I do have a HUGE announcement to let out coming out of the lockdown ;) FAQ; Are we renting equipment? The answer to that is NO we are not renting out equipment sorry guys! Any enquires, please message our business page, R3 Fitness Maffra, Due to a higher amount of messages we will get back to you ASAP, please restrain from messaging our personal pages with gym questions! We will also be supplying you with training sessions over the next 6 weeks, these will be all posted on this page Wishing everyone a safe and healthy break! And talk to you all soon! Thank you again for the support and understanding, looking forward to the re-open! - Jesse

24.01.2022 This is the pleasure part of business, this is why we are here Time with our clients and members Awesome to be back at it in our strength and conditioning classes! ... And thank you to these legends, and the rest of the R3 team, for the continuous support, pleasure to have each and every one of you that is a part of what makes R3 the amazing place it is. Everyone have a great night!! - R3

23.01.2022 - MEMBERSHIP CONSULTATIONS - Interested in an R3 Gym membership? All membership consults are done via appointment > Follow to link to book yourself a time! https://app.squarespacescheduling.com/schedule.php

22.01.2022 Booked out kids yoga class to finish of the year!

19.01.2022 Update for the coming weeks R3 is unstaffed from the 24th of December, until the 4th of January! R3 members - you still have 24/7 access ... Walk ins and casual visits, please keep this in mind > for any membership enquires simply message R3 and we can organise times for you to come and check the gym out Updated class schedule will be out before the 4th of Jan Membership personal training sessions will be organised in the new year and our 1:1 clients, will be in personal contact with their trainer We hope everyone has a merry Christmas, and a happy new year!! Remember, membership enquires send them through so we can help get you organised, as the early New Years schedules are always excessively busy Look forward to seeing everyone in the new year

19.01.2022 CLASSES; more are back!! Strength and conditioning; Tuesday 5:30am Thursday 5:30am & 7pm... Pilates Monday 7pm Wednesday 7pm We are gradually reintroducing our classes to R3! We have our Covid protocols all 100% smooth, and massive demand for these to be back We will be gradually building our class timetable back to where it was post Covid! -All classes are 45mins, -Booking is Essential To book s&c msg R3 fitness, and to book Pilates contact Em Emjays Pilates

18.01.2022 MAFFRA KIDS YOGA Om Energy Yoga for Kids Tomorrow is our first yoga class at R3 Fitness Maffra!! Spots are still available to join me tomorrow in yoga so feel free to message or comment below to book a spot! ... Classes will continue next week on Tuesday and Thursday also if your looking at joining me again! Details below: THURSDAY 19th of NOVEMBER @ 9:30-10:15 Located R3 Fitness Maffra Cost $10 per child. ***BOOKING*** booking a mat is essential for these classes. To book- comment below how many kids & date you would like to attend. If both dates please comment both to save a mat. Lots of love, Fin. xx

18.01.2022 Our 7pm crew working hard!! . Sick of social distancing while we try to take good group pictures . What a week it’s been!... . We are stoked to be back See more

15.01.2022 Good morning guys happy Tuesday!! Over this week I will be posting a training program for you to follow! These will be uploaded this week Monday, Tuesday, Thursday and Friday!... This is a very general strength program; If these are popular, Every 4/6 weeks I will put together a specific one based of what is requested from you guys. In each video you will find. - The movements - The technique and explanation of each - Common mistakes This is broken into 4 days, 2 being upper body, and 2 being lower body. Today is Session 2, Lower Body. Session 1 - Upper Body 1. - Barbell Back Squat - 4 x 8 - Leg Press - 3 x 12 - Leg Extension - 3 x 12 - Leg Curl - 3 x 12 IMPORTANT - Progressive Overload. Record your weights, and reps for each session. And ensure each week you are increasing in either load and/or reps. Example - if you completed 4 x 8 squat with 40kg. Simply increase the load to 42.5kg next time. Follow along, and Follow the basic progression scheme. (Please note, for personalised advice, speak to one of our trainers at R3) Enjoy! As always, any questions, message this page! R3 Fitness Maffra, 192 Johnson Street.

15.01.2022 Strength and conditioning class Tuesdays and Thursday’s from 5:30am, and Wednesdays from 6am Pop down and start to day off on the right foot Find us at 192 Johnson street maffra! ... -R3

15.01.2022 I’ve held off saying anything, but I feel now is the time to speak. We have all been part of this Covid world we have been thrown into, and we have all seen and heard about the loosening of restrictions in regional Victoria. Essentially, everything is reopened (with restrictions)... APART FROM GYMS (And the obvious travel/event industry) And the only explanation I have been able to come across, is because people breathe too heavy when exercising Like c’mon. You’ve all of a sudden forgot about these things called face masks you’ve made mandatory? Problem = solved. Gyms are essential. I’m going to start fighting this. R3, we are a smaller country gym, and within the community that utilise our facilities, I can tell you there is a decent amount of people with depression, anxiety, obesity and addiction (just to name a few things) that people use the gym to fix. Pull the stats up on obesity, depression ect - there is a much bigger, definitely essential problem to solve there, The gym has literally saved lives. I’ve first hand seen, experienced and heard endless stories about how essential the gym is to people. And lastly - gyms have been one of the hardest hit in the state due to Covid. When you can, SUPPORT your local gym. I don’t care if it’s me, there are heaps of us in regional vic, Just in our surrounding area there is ourselves, South Eastern Fight Fitness, H C Fitness Stratford, Sale Health & Fitness to name a few. If your missing the gym, help spread the message. We are looking forward to be back, when ever that is.

14.01.2022 We’ve been quiet, doesn’t mean we haven’t been working We have a BIG announcement soon, something we are super excited to share with everyone I will be contacting all R3 members individually over the next couple of weeks with a bit of an update!... And will announce our news to the public, sometime, in the near future We hope you are all doing well, and enjoying this beautiful sunshine! We are waiting eagerly to see you soon. - R3 team.

13.01.2022 We’ve all heard the news now! Mandatory masks as of this Monday! Masks must be worn to and from the gym, if you do not have a mask on upon entry we will have to politely turn you away so please ensure you are following the new regulations! ... While you are training and exercising you do not need to wear a mask, but if you can manage to, we ask that you do your best to wear a mask throughout your session! (Obviously if you are running, in classes or working with heavier loads on the barbell ect, you do not need to wear a mask) Thank you heaps for understanding! Everyone is doing their best, and we are grateful we still get to stay open and supply you guys with a happy place to come and forget about the world and do something for you FAQS; Are we still open ? YES Are we still running classes ? YES please ensure we are all still following our cleaning procedures within the gym, utilising our supplied cleaning stations, wiping equipment after use, and bringing your own towel And lastly - thank you for your continued support! -R3.

13.01.2022 POP UP YOGA MAFFRA We’re back!!! We’re motivated!!! We’re ready!!! These classes will bring so much more then just yoga to your little ones. I am so excited to FINALLY share my yoga fun with Maffra families! ... Maffra pop up yoga 3-6 years: November Classes - Thursday 19th - Tuesday 24th - Thursday 27th @ 9:30-10:15 Located R3 Fitness Maffra Cost $10 per child. ***BOOKING*** booking a mat is essential for these classes. To book- comment below how many kids & date you would like to attend. If both dates please comment both to save a mat. Lots of love, Fin. xx

12.01.2022 R3 has had some incredible growth this year, Which has lead to us being really busy! Which is a good thing > so we’ve been forced to adapt Jesse has been booked out and has not done an intake of clients like this since 2017, other then 1 person here or there. To keep up with the demand, Jesse has changed his service to an online service;... (Other then his current long term 1:1 clients) He has spent the last 6 months testing, trialling and perfecting the system, and it has more then delivered (see recent testimonial on our page) and is ready for intake! We are looking for 3 people, and yes, that is a legitimate 3 people and 3 people only, Who want to; - Increase their overall strength by at least 50% - Add at least 15kg to the main lifts (squat, bench, deadlift) - Increase their physical performance to new levels - Gain Muscle If you are committed to gaining results like this, and want to know more, Simply click on the link, fill out the couple of quick questions, or private message R3 and Jesse will personally be in contact with you soon. Application link > https://jessepsikacek.typeform.com/to/SWYhHZlD

11.01.2022 TWO HOUR ROUND TRIP It’s super awesome to see Ned and Sharni’s commitment to their health, their discipline and their fitness goals! They make the trip out from Licola weekly to come to R3 and train with Rachael! Rachael McDonald PT... Also a huge moment of appreciation as we have members travelling an hour ONE way, to train here at R3 Awesome work, Ned and Sharni - R3

11.01.2022 It’s Thursday! Over this week I will be posting a training program for you to follow! These will be uploaded this week Monday, Tuesday, Today and Friday!... This is a very general strength program; If these are popular, Every 4/6 weeks I will put together a specific one based of what is requested from you guys. In each video you will find. - The movements - The technique and explanation of each - Common mistakes This is broken into 4 days, 2 being upper body, and 2 being lower body. Today is Session 3, Upper Body. Session 3 - Upper Body 2. - Barbell Overhead Press - 4 x 8 - Chest Supported Row - 3 x 12 - Seated Dumbbell Overhead Press - 3 x 12 - Dumbbell Curl - 3 x 15 - Cable Pushdown - 3 x 15 IMPORTANT - Progressive Overload. Record your weights, and reps for each session. And ensure each week you are increasing in either load and/or reps. Example - if you completed 4 x 8 overhead press with 40kg. Simply increase the load to 42.5kg next time. Follow along, and Follow the basic progression scheme. (Please note, for personalised advice, speak to one of our trainers at R3) Enjoy! As always, any questions, message this page! R3 Fitness Maffra, 192 Johnson Street.

11.01.2022 IS THIS YOU? R3 is seeking a new personal trainer to add to our arsenal and join our mentorship which is our process to develop the best quality, sought after trainers in the area! This mentorship can be done hand in hand with obtaining your official fitness certifications, therefore, no current completion of certs needed. (You will need to be at least enrolled in your cert 3/4)... We’re going to be looking for a highly driven, open, coachable and passionate individual who wants to set themselves up with a rewarding career while being trained at an high standard, to provide the best quality, no BS coaching possible. If you, or someone you know is ready to kick off their career in fitness, or continue their current career in fitness, while taking it to a whole new level, PM us now! Look forward to hearing from you! -R3

10.01.2022 What’s happening at R3 this week!? - First of all, MASSIVE NEWS, as we all know, R3 has been in the transition process from set open hours to 24/7.. It is with great excitement that NEXT MONDAY the 16/11/20, R3 is OFFICIALLY 24/7!... ENTRY FOBS! - As you have seen previously, we have had our order bulk order of entry tags arrive, you MUST get this organised before the 16th, to gain access to the gym outside of staffed hours. (These are $25 and one piece of paperwork to sign ) STAFFED HOURS; - As of the 16th the gym will be staffed; - 7am to 10am, and 3pm to 7pm > Monday to Friday. (If you can’t get entry fob organised this coming week, it’s all good, we can organise a time next week to get it sorted still, if you don’t have an entry fob you won’t be able to get into gym outside of staffed hours) CLASSES; - R3’s classes are slowly starting to come back!! - Pilates with Em Emjays Pilates is back to two days this week! MONDAY and WEDNESDAY @7pm - R3’s Strength and Conditioning classes are starting back NEXT week, They were due this week, but Jesse’s schedule is extremely full this week finalising everything for 24/7 / the gym moving forward! Times will be announced next week for these classes! - Kids Yoga is to come soon with Om Energy Yoga for Kids (dates TBC) - AND another class/service is coming to the gym soon! Will announce this once the finer details are confirmed, can assure you, you are gonna love this! And last but not least, THANK YOU TO OUR MEMBERS!! You’s have all been incredible, the support shown to the gym has been unbelievable, and we are super grateful the have such an awesome of members and such a great community here at R3! Thanks guys, - R3

10.01.2022 It’s Friday! Over this week I will be posting a training program for you to follow! These will be uploaded this week Monday, Tuesday, Thursday and Today!... This is a very general strength program; If these are popular, Every 4/6 weeks I will put together a specific one based of what is requested from you guys. In each video you will find. - The movements - The technique and explanation of each - Common mistakes This is broken into 4 days, 2 being upper body, and 2 being lower body. Today is Session 4, Lower Body Session 4 - Upper Body 2. - Barbell Deadlift - 4 x 8 - Dumbbell Split Squat - 3 x 12 - Dumbbell Front Loaded Squat - 3 x 12 - Dumbbell Straight Leg Deadlift - 3 x 15 IMPORTANT - Progressive Overload. Record your weights, and reps for each session. And ensure each week you are increasing in either load and/or reps. Example - if you completed 4 x 8 Deadlift with 40kg. Simply increase the load to 42.5kg next time. Follow along, and Follow the basic progression scheme. (Please note, for personalised advice, speak to one of our trainers at R3) Enjoy! As always, any questions, message this page! R3 Fitness Maffra, 192 Johnson Street. (Ps - Big Thank you to James Alen on the camera work!)

09.01.2022 RE-OPENING Great news today guys! R3 will be back and open from 12:01am this Friday! ... We look forward to seeing you all! MEMBERSHIPS; Members resume as normal from this Friday! Your usual membership and payment schedule will simply resume, Please note; The first payment back may be slightly different to your normal amount, it will either be slightly less or more due to the close and reopen day being mid membership cycle. CLASSES; Back to normal schedule; Monday 7pm - Pilates with Em Tuesday 5:30am - strength and conditioning with Jesse and Brodon And Kids yoga with Fin! Wednesday 6am - boot camp with Jesse and Brodon Thursday 5:30am - strength and conditioning with Jesse and Brodon! PTs; Back to normal with Jesse, Brodon and Rach - your trainer will have already been in contact with you COVID RESTRICTIONS; - We are looking into the finer details of what is required. - As normal, check in, scan in and utilise cleaning station in the gym! - As we find out more members will be notified in the gym! MEMBERSHIP ENQUIRES; - Simply message us and we can organise times to get you in and check the place out And lastly - Thanks for the ongoing support and patience from our members! Wish we never had to close - stoked to be back! See you all Friday! -R3

08.01.2022 Emelie is back with 7pm Pilates tonight We are practising social distancing and a decent cleaning schedule! If you are coming tonight and you have your own mat please bring it ... See you tonight

07.01.2022 Here’s a quick look inside one of our kids yoga classes! It’s been great having Finlay Vickers from Om Energy Yoga for Kids in R3 running this amazing class Next weeks class is fully booked ... But keep your eyes out for a potential holiday yoga program for your kids! Any enquires simply message us, Or find us at 192 Johnson street Maffra! Have a good night! -R3

07.01.2022 WE ARE BACK TOMORROW! We are back, the team here at R3 has just had a break after a crazy year! We are beyond excited to get back into it and see everyone! This post will contain everything you need to know, members, public and people interested in beginning your journey here at R3 read this;... MEMBERSHIP ENQUIRIES; - January is a typically busy time of the year for gyms, we have already had an influx of messages about beginning your health and fitness journey here at R3! Which is amazing to see! - If you are wanting a membership, to check out the gym, or simply chasing more information, please message R3 and we will get back to you ASAP! - Please note - We are staffed between Monday and Friday 7am-10am and 3pm-7pm, and we are appointment only for enquiries, so either contact R3 or simply stop by and organise a time with the team to get you started :D COVID; - Personal beliefs aside, Masks have become mandatory for inside at places of business, So please come to the gym and have a mask with you when training within the gym. - We have our usual cleaning stations around the gym, please continue to wipe over equipment after use - Our security system tracks gym entry to the minute, so simply come as you please - Lastly, if you are sick, please stay away. CLASSES; - Classes are Back this week! (We are running with the same class timetable as late last year, until our new staff member/s are ready to roll, this will be announced as soon as everything is confirmed. - Strength and Conditioning - Tuesday and Thursdays at 5:30am, and Thursdays at 7pm (our 7pm Thursday is indefinitely booked out) - Pilates Monday and Wednesdays at 7pm BACK ON MONDAY THE 11TH - Kids Yoga TBC - And our additional classes to be announced once we have confirmed everything ;) PERSONAL TRAINING AND ONLINE TRAINING; - Personal training has a couple of spots left amongst our trainers here at R3, for more information, simply reach out, get in fast as spots are few and far between at the moment :D - Jesse’s online service will have an intake of another 2 people between now and the end of Jan. - More info to come on the new team member/s soon ;) INSIDE THE GYM; - Our equipment supplier is almost back in stock, we will continue to improve our facilities and services into the new year, as always ;) We hope everyone has had a great Christmas and New Years break and we are looking forward to seeing everyone! Any Questions, reach out! - R3.

06.01.2022 You know you deliver a good service when someone makes the trip from Churchill to Maffra to train with you . That is 1 hour in the car, ONE WAY . One thing we pride ourselves on at R3, is how much we truly care for our members and clients.... . Pictured is Tarli and our amazing trainer Rachael! . Awesome work ladies! See more

05.01.2022 The team is enjoying our holidays! And we hope you guys are too (Well mostly time off.. you know Jesse can’t keep out of the place ) We had a bit of a reflection today, and found some old videos (We video documented R3 from late last year to the start of the this year - and wow a few things have changed )... Here is a few quick photos of the changes we have made this year, We are super thankful for our members and the support R3 has been shown, which has allowed us to grow, even with covid closures Keen for what 2021 has in store, and to continue to improve for you guys! Have a happy new year guys and see everyone soon! -R3

04.01.2022 You’ll be seeing Fin a lot more in the gym! Fin has been doing amazing work and is great to have more services within the gym! All info in the attached post!

02.01.2022 The Hip thrust Bench! -Builds your glutes -Develops lower body strength and power -You get to half lay down while doing it ... -Fun! Found in the back performance room at R3! If you haven’t been in and checked out R3 yet, come on, make the visit! 192 Johnson street Maffra! (Pictured - our superstar trainer Rach using the new equipment)

02.01.2022 New announcement - due to regional Victoria getting put back to stage 3 restrictions, we are forced to close again from this Thursday the 6th. More information to come over the next couple of days. Thanks for your support and patience. ... We will get though this - Jesse.

01.01.2022 A few short clips of our S&C classes through the last month! These are Quality over quantity classes! 10 people Maximum, compound movements, long term progression, plus some solid conditioning.... Last week of classes this week then back with a new schedule in Jan Hope everyone is enjoying this sunshine! We sure are! -R3