© 2019 by CrossFit Flourish. Get Better Every Day.

Barbell Club

Description: spend more time developing your olympic lifts including, but not limited to the Snatch, Clean & Jerk and other basic lifts. Customised individual programming is provided. Whether you want to be a better CrossFitter or have competitive weightlifting aspirations, this is the speciality programme to help move you towards your goals. 

  • Duration: 9 week blocks

  • Prerequisites: none

  • Next commences: ongoing

  • Cost $160 for 9 weeks (members only)

  • Class time: attend any of the coached Jimboomba Barbell Club sessions each week

Base

Description: basic strength programme working primarily to improve performance in deadlift, squats, shoulder press and bench press.

  • Duration: 9 weeks (final week being a testing week)

  • Prerequisites: none

  • Next commences: Ongoing. Start anytime.

  • Cost $125 members; $180 non-members

  • Class time/structure: weekly programme provided at the start of each week and you are free to attend one Jimboomba Barbell Club session each week if you would like to lift with supervision

  • Class limit: no limit

Mobility

Every human being can benefit from greater mobility and every human being should be able to perform basic maintenance on themselves. This coached 45 minute session will lead you through targeted mobility exercises to improve range of motion, relieve muscle tightness and soreness and facilitate recovery.

  • Duration: ongoing

  • Prerequisites: none

  • Next commences: ongoing

  • Cost: FREE for members on Standard weekly Unlimited CrossFit Flourish and Jimboomba Barbell Club Memberships. CrossFit and Barbell Club Session pass users use a session from the pass.

  • Class times: Tuesday & Thursday evenings 6.30pm-7.15pm

  • Class limit: 20 (reservations required)

Nutrition Coaching

Get off the chronic calorie restriction treadmill and learn new skills, techniques and habits to enhance fat loss, support performance and optimise recovery. Personal one-on-one nutrition coaching based on the Precision Nutrition methodology with our very own Precision Nutrition certified coaches.

  • Duration: 12 Months

  • Prerequisites: access to a computer or smart phone for daily lessons. Open to Members and Non-Members (non-members we prefer that you have some kind of exercise plan in place if you are not training with us).

  • Next commences: February 2018

  • Cost: visit the Nourish to Flourish page for more details.

Everest

Description: Want or need more load, more work and more capacity? Got a local competition coming up? Tweaking things for the Open? Everest might just be for you. 

  • Duration: Ongoing. Athletes can opt in or out at any time, with a minimum 8 week commitment each time.

  • Prerequisites: approval from Head Trainer

  • Next commences: ongoing

  • Cost: Per 8 week block: $100 members

  • Class time: weekly programming provided at the start of each week that you work through in your own time around existing WOD's. There is also an optional coached “Everest” session at 5.30am on Saturday mornings. The primary focus of Everest is the on-going weekly programming which you undertake in your own time around the normal wod timetable. However, you might choose to do only some (or none) of the extra work and instead just enjoy coming in for the Everest session on a Saturday morning. How you use Everest is entirely up to you.

  • Class limit: no limit

Gymnastics

Description: dig a bit deeper with your gymnastic training. Learn new skills and drills. Improve performance with the gymnastics movements. Based on the Gymnastic Method programme.

  • Duration: 9 weeks

  • Prerequisites: none

  • Next commences: April 2018

  • Cost: TBC

  • Class time: Session time/day TBC

  • Class limit: 15

CrossFit Kids

CrossFit Kids is a way to develop a lifelong love for movement and activity in children. An emphasis on good movement patterns throughout childhood and adolescence will serve them well for the rest of their life, as well as reduce the incidence of sports specific injuries and enhance cognitive development.

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SPECIALITY

For our existing CrossFit members we offer a number of different speciality programmes throughout the year that you can opt into. Our current Speciality offering is presented below and if you have a specific request for any other areas of interest please let us know. To sign up for any of our Speciality programmes please get in touch with a Trainer.

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