Round 1 Fitness Gym in Cockburn Central | Sports & fitness instruction

Round 1 Fitness Gym

Locality: Cockburn Central

Phone: +61 8 9414 1141

Address: 1/22 Hammond Road 6164 Cockburn Central, WA, Australia

Website: http://www.round1fitness.com.au

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25.01.2022 FUNCTIONAL FITNESS TUESDAY! Today's workout breaks into 3 parts, a Warmup, Strength and a Metcon. First we will be warming up with Burpees, Alt Step Ups, Air Squats, Tuck-ups and Situps.... Then going into our Strength Component of Back Squats. And finishing off with a Metcon of Box Jumps, Toes to Bar and Front Squats. #functionalfitness #frontsquats#toestobar#boxjumps#fun #fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

25.01.2022 Just a quick post covering off our proposed Christmas Opening Hours for the 2020 Festive Season. We have tried to strike a bit of a balance between enabling people who want to train the opportunity to train each daywhilst also allowing staff to get a bit of down-time from what is a 7-day-per-week job throughout the rest of the year. Click the link for some more details:... https://round1fitness.com.au/christmas-opening-hours-2020/ See more

23.01.2022 Just a quick little thank you to all our members who keep doing their part in making sure all our equipment is cleaned after each use and ready for the next member. Well done everyone and keep up the good work!

23.01.2022 It's Lockdown#4 - and here's At Home Strength Day 3! Grab your favourite 'heavy thing' (sandbag, barbell, limestone block, small car!) and let's get started! Video: https://youtu.be/DKCuSaF1W2s Weblink: https://round1fitness.com.au/covid-lockdown4-round-1-home-/

23.01.2022 Funky Fit Boxing Day Post Workout - 1 SDHP 2 Thrusters 3 Push Press 4 Power Cleans 5 Clean & Press 6 Fromt Squats 7 Floor Press 8 Deadlifts 9 BO Rows 10 Box Jumps 11 Pull ups 12 Butpees

22.01.2022 Happy New Year from your Round 1 Fitness Team. Stay Safe and enjoy!

22.01.2022 I have written a quick blog post trying to describe what the thinking that was behind completely revising the 'working' of this challenge, how it is different from previous 'Summer Slam' challenges (and by extension, the February "28-Days-Later" events) and what I am hoping to achieve... Anyway, I hope you have time to flick through... https://round1fitness.com.au/why-have-we-updated-the-summe/... See you in the gym, Michael. (p.s. Don't forget, the Summer Slam info session is scheduled for 6pm this THURSDAY NIGHT - Sep 24th).

22.01.2022 Just a little bit more info on Summer Slam as we creep closer and closer to the September 28th kick-off. The week by week 'focus' areas will be: Week 1 - Water... Week 2 - Sleep Week 3 - Nutrition - Veggies Week 4 - Nutrition - Protein Week 5 - Move and Recover To support the focus areas, our challenge rules will ALSO vary from week to week. It has been 'interesting' talking to people about this - for example, during week 3 when "eating veggies" is the focus, well...there are NO OTHER FOOD RULES! Does that mean you have to start eating bread and pasta and chocolate? Of course not...what it means is that the goal of this challenge is really to create some positive eating habits that are sustainable for the LONG TERM. Remember the goal is consistency. Aiming for perfection is often the reason we fall short of doing just a little bit better Anyway, the challenge packs are really coming together well - and I *MIGHT* even have them ready by next Wednesday as promised...I have to say that my idea to totally revamp it, create 'The Reset' and effectively 'start again' is great in theory...until you realise it means throwing away all the work you have done in the past. I 100% promise this challenge is like nothing you have ever seen before from a Round 1 challenge and it is really going to push you out of your comfort zone/keep you adapting from week to week... If you are keen to get involved, you can register HERE: https://round1fitness.com.au/wp-content//2020/08/JPEG-1.jpg

21.01.2022 Have you taken advantage of our Fathers Day Special! Treat your Dad this Fathers Day to a 10 Session Pass to Round 1 Fitness (valid for 3 months from purchase date with a savings of $50) To purchase this special offer go to our class booking website at:... Round1Fitness.ezfacility.com

21.01.2022 Slider Finishers today in boxing - Leg curls to Plank and Reach to Bear Crawl Sliders

19.01.2022 FUNCTIONAL FITNESS SATURDAY! Today's workout breaks into 2 parts, a Warmup, and a Metcon. First we will be warming up with a Dynamic Warmup.... And going into 2 Metcons, 'Frosty the Swoleman" and '12 Days post Christmas". #functionalfitness #christmasfun#complex#circuit#fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

19.01.2022 When your mask won't cooperate with your skipping

18.01.2022 Health is so much more than just fitness. Join us in the lead up to summer and give your body the thank you it deserves. We will help you to learn and develop the habits to keep the positive momentum going all the way through the end of the year. Our goal this year is to build sustainable CONSISTENCY, not PERFECTION! Throughout the challenge, we will go over FIVE (5) healthy habits and help you adopt each one (week by week). The Healthy Habits we will be focussing on will be...: Week#1: Water Week#2: Sleep Week#3: Nutrition (Veggies) Week#4: Nutrition (Protein) Week#5: "MOVE IT" (It's ALL about recovery). For those people after "The USUAL" challenge rules - well, we have integrated them into our challenge on a 'week-by-week' basis this year...rather than focussing on having a 'month-long, hardline' on food choices, the focus of this challenge is improving our overall health from week-to-week and adopting a collection of sustainable habits before the craziness of summer and the Christmas/New Year period hit. Each week throughout the challenge will have slightly different 'RULES'...and whilst the TRAINING challenges will still be there, our focus this year is all about a 'Post COVID RESET' rather than 100% short-term gain! It's going to be COOL! For more information and to register for the challenges (cost is $90 members or $120 Family Members) please go to our web portal here: https://tms.ezfacility.com/OnlineRegistratio/Register.aspx

18.01.2022 FUNCTIONAL FITNESS MONDAY! Today's workout breaks into 3 parts, a Warmup, Strength and a Metcon. First we will be warming up with Jumping Jacks, HBR, Good Mornings, Snatch Grip Deadlifts and Muscle Snatches.... Then going into our Strength Component of 1 Snatch Grip Deadlifts, 1 High Hang Power Snatch and 1 Hang Power Snatch. And finishing off with a Metcon of Double Unders, Hang Power Snatches and HBR. #functionalfitness #snatches#doubleunders#hbr#fun #fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

18.01.2022 FUNCTIONAL FITNESS SATURDAY! Today's workout breaks into 3 parts, a Warmup and two Metcons. First we will be warming up with Single Unders, Knees to Chest and Push-ups.... Then going into our first Metcon of Power Cleans, Calories and Front Squats. And finishing off with second Metcon of Double Unders, Alt DB Snatches, Toes to Bar and Deficit Push-ups. #functionalfitness #doubleunders#snatches#deficitpushups #fun #fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

17.01.2022 Hey Everyone! I have created an additional Pilates class for this Monday 14th Dec at 6pm. You can book using your EZFacilities account and the link below: https://round1fitness.ezfacility.com/Sessions See you then :D

16.01.2022 The blog is up for another week - Part 2 (with a bullet) of the new "For things to change first I must change' series! This week? Workout skipping/hopping call it what you will! https://round1fitness.com.au/for-things-to-change-first-i-/

15.01.2022 The Blog is up for another week - I have turned away from our "for things to change" series for a minute just to kick off part one of a new series of articles I have sketched out called "Upping Your Training". This first one is all about running and I hope you all enjoy it! https://round1fitness.com.au/upping-your-training-we-are-a/

14.01.2022 Do you want to make changes this year and get started on your fitness journey, but don't know where to start? Book in for a Health Check today to discuss your fitness goals and create a training plan for the future. Only $29! Follow the link below:... https://round1fitness.com.au/health-check/ See more

14.01.2022 Saturday used to be a day where we could chat to members, answer questions, do body scans, talk meal plans, training goals...you name it. The advent of the Cell-based system with just 3-minutes between classes? Well...all that has kind of fallen by the wayside...and we want to bring it back. Starting next SATURDAY there will be 15-minute breaks between sessions each Saturday which should (hopefully) give time for more trainer/member interaction...sessions will be as follo...ws: 6:00am Funky 6:15am: Boxing 7:00am Funky 7:00am Boxing 7:45am Boxing 8:30am Boxing 9:15am Funky 9:15am Boxing More community - less stress and less racing around/bouncing from one session to the next is the plan... 2021 here we come! (p.s. The online time-table and booking system have both been updated to reflect these changes).

14.01.2022 Happy Father's Day! The blog is up for another week - you can find it HERE: https://round1fitness.com.au/20200906/ This week's Funky sessions (Strength elements) look like this:... Monday: Power Clean 2RM attempt Tuesday: Deadlift 5x5 Wednesday: Push Jerk 2RM Thursday: Back Squat 5x5 Friday: Barbell complex with PC, HPC and Front Squats Saturday: Some Abs + Upper strength + Cardio focussed Metcon Sunday: Bentover Rows and Landmine Press Enjoy the rest of Sunday and see you in the gym

14.01.2022 Hi Team - For details of our upcoming programming schedule in the strength gym (Functional Fitness) please check the notes here: https://round1fitness.com.au/functional-fitness-ongoing-pr/ It is looking AMAZING!

12.01.2022 FUNCTIONAL FITNESS SATURDAY! Today's workout breaks into 3 parts, a Warmup, Strength and a Metcon. First we will be warming up with a Dynamic Warmup.... Then going into our Strength Component of Bicep Curls, Skull Crushers and Hollow Body Flutter Kicks. And finishing off with a Metcon of DB Snatches, Box Jump Overs, Max DB Renegade Rows and a Fun Ab Workout. #functionalfitness #dbsnatches#boxjumpovers#renegaderows #fun #fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

12.01.2022 Funky Fit Tuesday Metcon, EMOM25 - M1. 15 Box Jumps M2. 20 Plate G2O M3. 20KBS M4. 40 Crossbody Mountain Climbers M5. 15 KB Sumo Deadlift High Pulls. #functionalfitness #trainingmotivation #fitness #fun #workout #weights #r1f

11.01.2022 FUNCTIONAL FITNESS WEDNESDAY! Today's workout breaks into 3 parts, a Warmup, Strength and a Metcon. First we will be warming up with Up-Downs, Strict Press, OH Barbell Hold, OH Barbell Walk, Push-ups and Burpees.... Then going into our Strength Component of Strict Press. And finishing off with a Metcon of Push Press and Up-Downs over the Bar. #functionalfitness #updowns#pushpress#burpees#fun #fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

11.01.2022 Hi Team, Based on the latest advice from the Premier, we are able to ease restrictions somewhat from tomorrow. The specifics are as follows: Entry to the gym.... - Everyone can enter through the BOXING GYM as per 'normal'. Masks - Masks must be worn INSIDE but you may take them OFF to exercise (as long as it is 'vigorous'). Prior to your session starting (eg- whilst you are getting set up) and post class when you are stretching/cleaning up etc you will need to have your mask on. Coaches will be required to wear masks. Class Numbers. - The limit of 20 has been removed so class numbers can return to normal. The space restriction has also been relaxed from 4m2 to 2m2...even though our usual set up technically complies with the 4m2 rule, we did remove some equipment to enforce social distancing - this equipment will be returned to its usual places. Classes - Group sessions can again run so rather than acting as 'group training supervisors' the coaches will once again be able to 'actively' run the session. These new restrictions have been noted as being in place until next Monday (12th July) when there is the potential for further relaxing of the rules. I hope all of that makes sense! To reiterate - enter and exit as normal, masks on when inside but OFF to train and removal of class limit - all of this in place until next MONDAY. See you in the gym, Michael

11.01.2022 OK - So...we're OPEN. But it's going to be tricky as classes are not permitted until Tuesday. Here is how it will work: 1/. Please use the booking system as normal to book into a 'CLASS'. We will use this to ensure we are not exceeding the 20-person limit. 2/. Boxing people. 4m2 limit - so ONLY cells with 'ODD' Numbers will be eligible for use. Choose an 'ODD' cell.... 3/. Gather your equipment for the class as you usually would. 4/. A printout of a simple workout plan will be placed in each cell in case if you need some direction. You don't have to follow the plan we are providing. Trainer will be available for questions/answers etc. 5/. The bell will be set to go every few minutes so you can track your progress. 6/. You will be required follow our usual cleaning protocols and exit the gym through the side door 5-minutes before the start time of the next 'CLASS' - again - it wont be a class but we will use the class booking system to ensure we maintain a limit of 20-people. 7/. YES - masks must be worn. 8/. Rules for FUNCTIONAL FITNESS are 'the same'. Difference will be that cardio equipment will be designated for each CELL at the start of the day and ALL CELLS are available for use (larger cell size).

11.01.2022 What goes on in our FUNCTIONAL FITNESS Classes? Our Functional Fitness classes combine weight training through functional bodybuilding movements, followed by a metabolic finisher to help build and maintain lean muscle, increase strength, metabolism and overall fitness levels. It’s definitely a session that ticks all the boxes for a program to improve your body and overall health. Become part of our community and build the strength, confidence and passion you need to be successful TODAY!

10.01.2022 FUNCTIONAL FITNESS FRIDAY! Today's workout breaks into 3 parts, a Warmup, Strength and a Metcon. First we will be warming up with Row, Wall Ball Deadlifts, Squats, Strict Press, Split Squats and Glute Bridges.... Then going into our Strength Component of Front Rack Reverse Lunges and Weighted Glute Bridges. And finishing off with a Metcon of Goblet Squats, KBS, Situps, Calories, Wall Balls and Row. #functionalfitness #glutebridges#kbs#frontrackreverselunges#fun #fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

09.01.2022 FUNCTIONAL FITNESS SATURDAY! Today's workout breaks into 2 parts, a Warmup and a Metcon. First we will be warming up a Partner Workout.... Then going into a Metcon of Run, Double KB Swings, Push-ups, Double KB Snatch, Pull-ups, Toes to Bar, Farmer Carry, Overhead Press and Power Cleans. #functionalfitness #toestobar#pullups#powercleans #fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

09.01.2022 Happy Sunday! I hope everyone is enjoying the cooler weather today has brought us after the blood bath of the last week or so...I know I for one am eagerly looking forward to the freezing cold mornings of July right now (though i know I am pretty much on my own there!). Anyway, the blog is up for another week. It is all about how a Gurkha rifleman navigated 600kms (on foot) through the Burmese jungle, with only a map of Central London as a guide! I'm not sure how I turned that into a blog but it is a cool story! https://round1fitness.com.au/20210110/

09.01.2022 Next Monday (September 28th) is a public holiday (hoorah!). We will be open and running classes as follows: Boxing:... 7:15am 8am 8:45am 9:30am Functional Fitness 7:30am 9am These sessions are up on the booking site @ 'round1fitness.ezfacility.com' and you are able to book yourself in. Public Holidays are usually very busy for the early times - so if you are keen to come along early then please be sure to book in soon...

09.01.2022 Our latest "Tip Tuesday" is up on the website courtesy of Coach Tracey. It's all about nuts and the great benefits they have. https://round1fitness.com.au/benefits-of-eating-nuts/

08.01.2022 Hi Everyone, Our annual "Stay on track over the Holidays" challenge - The 12-Days-of-Christmas - is up and active for another year. * 12x Classes between November 30th and December 24th... * 12x through the '12-Days-of-Christmas' Challenge Circuit (options for Boxing people and Strength people) * Healthy Habits challenge incorporated * 2x Body Scans as an 'optional extra'. As you can see, it 100% doesn’t mean ‘7-days in the gym’. This challenge is all about ‘getting you in there’ and doing a ‘little bit’ when there are a lot of social engagements dragging you away from your training. Committing to this challenge is NOT about training to the exclusion of ALL ELSE in the lead-up to Christmas - what it is though is an incentive to just 'maintain your focus' throughout this busy time...get to the gym a few times each week and maintain a healthy outlook when you are at home! The cost to sign-up is $9.90 - or you can add 2x Body Scans to your package for an extra $10! Click the link below to register and get involved! https://tms.ezfacility.com/OnlineRegistratio/Register.aspx Good Luck with the Challenge - See you in the gym, Michael.

08.01.2022 Funky Fitties 12 Days of Christmas

07.01.2022 Hey Team, Thanks again to everyone who trained with us over the past couple of weeks. Special thanks to the rest of the Round 1 team who stepped up and covered a few extra shifts to allow Vanessa, Dempsey and myself to head down to Margaret River last weekend. Holidays in this gig are few and far between and whilst the weather was absolute rubbish it was nice to be able to get out of the city for a few dayslooking back it was the first time I had been away for more than 2-...working days (I wasn’t in the gym for 4-days Sat, Sun, Mon, Tues) since 2015 so, most appreciated! ANYWAY...on with the blog - which this week is all about the fact that back in the 1980's, someone claimed to have seen the future...and it looked exactly like the present (only LONGER!). https://round1fitness.com.au/the-future-is-much-like-the-p/ See you in the gym, Michael.

07.01.2022 Hi Team, We will be conducting a Summer Slam info session NEXT THURSDAY NIGHT at 6pm (Sep 25th). This session will be conducted at the gym in the office area of the strength gym. We will run through the basics of the upcoming Summer Slam and answer any questions and queries you guys might have.... For anyone interested, we will also be enabling people to book in for their 'kick off' scans once the info session is concluded (should only take 15-20 minutes). :-)

06.01.2022 We have another awesome Round 1 at Home workout for Friday. Today features a 20-minute BodyWeight/Cardio circuit PLUS 2x bonus strength focussed couplets. Video: https://youtu.be/vvzF-TFRN0A Weblink: https://round1fitness.com.au/covid-lockdown4-round-1-home-/

06.01.2022 Thanks so much to Ben at Kanvas Kraft for our amazing new shade sails. You can contact Ben at www.kanvaskraft.com.au or (old school) on 08 6490 6636 if you need help with anything PVC or Canvas!

06.01.2022 It's Christmas Dress Up Day this Saturday at Round 1! Come dressed in your favourite Christmas gear to do your fun Saturday Workout.

05.01.2022 Deadlifts going down in Funky Fit this afternoon

04.01.2022 The latest blog post - consisting of a brief overview of our programming notes for January (both BOXING and Functional Fitness classes) together with an outline of several new programs that will be offered in the first part of the year. These special programs include: - Running Club (kicks off Jan 4th) - 28-Days-Later Challenge (Kicks off Feb 1st) - Starting Strength (Kicks off Sat Feb 6th)... - Specialty programs - #1 Hammer Time (Kick off mid-Feb to March 2021). I hope you enjoy the notes and the info - any questions please don't hesitate to email/ask the question on social! Happy New Year - See you in the gym. (Here's the blog: https://round1fitness.com.au/20210101-2/)

04.01.2022 Luke Chasing his Deadlift 5RM in Funky Fit today 145kg, well done Luke!

03.01.2022 FUNCTIONAL FITNESS STRONG MAN SATURDAY! Today's workout breaks into 2parts, a Warmup and a Strongman Saturday Metcon. Get Excited!!... #functionalfitness #strongman#saturday#fun #fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

03.01.2022 FUNCTIONAL FITNESS THURSDAY! Today's workout breaks into 3 parts, a Warmup, Strength and a Metcon. First we will be warming up with Shoulder Taps, Hollow Body Holds, Reverse Lunges and KBS.... Then going into our Strength Component of Deadlifts. And finishing off with a Metcon of HBR, Deadlifts, Sit-ups and Bridge. #functionalfitness #deadlifts#situps#plank#fun #fitness #gym #workout #fit #fitfam #training #weightlifting #health #muscle #exercise #strong #conditioning #strengthgym #round1fitness #metcon #wod #emom #perthfitfam #inspiration #cockburncentralgym #healthybody

03.01.2022 With Christmas on Friday, this will probably be my last 'PROPER' blog of the 2020 year. As such, I have tried to go back through the year that was and come up with the FIVE (5) things I am most proud of (gym related) during that time. https://round1fitness.com.au/20201220-2/

02.01.2022 Merry Christmas from your Round 1 Fitness Team. Stay Safe and enjoy your day!

02.01.2022 Hi Team, Thanks to all who got along to train with us last week we really appreciate the support. The Boxing classes are continuing to develop and evolve our efforts to seamlessly integrate the various elements of each session (boxing, cardio and strength work) continues to get better and it is no surprise really that two of the BEST classes I have done post-COVID were (I think) last week. Please dont sleep on the Body Work sessions either they really are a uniqu...e alternative in the gym at the moment and whilst I guess they are potentially a bit much for newcomers, if you really are looking for a push that will be the place to find it. Today's blog is all about what weight you are using in your sessions and how you can choose it based on the training goals you have. I hope you enjoy it! https://round1fitness.com.au/20200913/

02.01.2022 Quick Reminder: The info session for the upcoming 'Summer Slam' Challenge - "The RESET" - will be at 6pm tonight. If you are unable to make it, please paste any questions you might have below and I will try to answer them online before it all kicks off on Monday. (And to answer the first question - the booking sheet for Body Scans will be available immediately after the info session...first in best dressed!)

01.01.2022 The blog is up for another week and it is all about rules, movement standards and (hopefully) the fact that when the coaches try to correct your movements or challenge you to complete a task, you understand it is all part of the 'make everyone fitter and stronger' plan and not part of some obscure "I just want to pick on person X' today" plan...if you are going to come and train, the best way to get great outcomes is to do everything as close to 100% perfect as you are able. Here it is: https://round1fitness.com.au/20201213/