Katoomba Retreat 2017
Aug
4
to Aug 6

Katoomba Retreat 2017

CrossFit Agilis Health and Fitness Retreat - Katoomba 2017

What if you could find a way to transform your life forever…

Imagine if you had a way develop peak health, fitness and performance…

This concept has changed our lives and we want to share it with you, but first I want to tell you about how we came to discover it…

3 years ago, Shaun and I jumped in the deep end and had a crack at running a new business in the fitness industry. CrossFit Agilis.

We started with enthusiasm and unrivaled dedication. Along the journey we learned we aren’t perfect and we don’t have all the answers. I know it’s had to believe, but it’s the truth.

Opening a CrossFit box is incredibly rewarding and we are grateful for everyday we have been open. However, slowly, over the forst 12 months, our training dropped off, performance levels at work decreased and our relationships were suffering.

Shaun was working full-time at CFA earning less than a school kid at Maccas. Myself, working full-time with the Army and part-time at the box. We were both burning at 2 ends of the candle…

It wasn’t until we met our mentor that we learnt, there is a better way…

A way to inject balance through accountability to all areas of you life…

 

The Seed of Life

In 2015, our mentor, Drew Slater, took us on a discovery retreat. With a heavy focus on developing the mind and body, we were given the framework to monitor, balance and continually improve the 6 key areas of our lives.

We want to give you the opportunity to have the same life-changing breakthroughs we had…

Our intention

Exploring and discovering mental toughness, vulnerability and the tools of titans to hit these life challenges head-on. Our aim is to show to develop an understanding all your fears are simply a matter of perspective

-       3 days in Katoomba, disconnected from the world in the majestic Blue Mountains in an incredible mansion

-       4 hour mindset and breakthrough session with Drew Slater

-       Mental toughness training with a 50 year Australian Army veteran 

-    CrossFit training sessions hosted at Mid Mountains CrossFit

-       All your nutritional needs prepared by Super Chef Mattia Graci

-       Performance workshops by Shaun and Matt

-       Discover more about the people you may or may not know from CrossFit Agilis with quality time away from the hustle and bustle of Sydney…

These retreats are only run a couple of times each year. It’s an invaluable part of the journey in the search to become a stronger version of you.  I want to share some feedback for you from our Retreat in October 2016. Let’s start with Drew…

“Really loved it and great that it was at the start to put us all in the right frame of mind for the rest of the retreat. We all had our individual 'aha' moments and got us all thinking about what we were there for and wanted to achieve.”

“In hindsight - it was surreal having people who mostly didn't know each other open up so much and express vulnerabilities like that! Have taken his seeds of life framework and definitely implements in some areas.”

Drew has certainly had an enormous impact on our lives and business. We are super excited to have him coming along in February!

Not only do you get amazing weight lifting coaching from Marty, but also he is truly and world-class coach. His patience, enthusiasm and child-like sense of humor is second to none. He currently has Commonwealth Games athletes in various weight classes, male and female…

“Now this was an eye opening moment for me seeing I didn't have any big goals with the weight lifting side, but now I do! Its something else to focus 3 hours on one move, and still feel like you could work more on it. Watching Kiana work through the move was almost like magic for me and really inspiring. I was disappointed Marty didn't pull my hair!”

And here is the result of spending some quality time with yourself and the people you train with everyday in our CrossFit family

“What a powerful retreat our super coaches organised in Newport. A perfect combination of personal development, challenging cross fit workouts, delicious meals and connecting with fellow CFA members (and our super coaches). Can't recommend this enough, as it really helped me understand the greater ethos of cross fit and how to get the most out of my workouts seeing I'm a newbie to it all. Looking forward to the February session where I can test out my progress!”

If YOU believe you are ready to take your CrossFit journey to the next level…

If YOU want to invest your time back into yourself…

If YOU are tired of making excuses why you CAN’T do something…

Come along and spend some quality time on yourself in Katoomba…

Email [email protected] with the headline

“Lets talk about my goals!”

and we will clear our schedule to talk to about your goals, breakthroughs and overcoming fear!

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Fitness Retreat 2017
Feb
10
to Feb 12

Fitness Retreat 2017

CrossFit Agilis Health and Fitness Retreat 2017

What if you could find a way to transform your life forever…

Imagine if you had a way develop peak health, fitness and performance…

This concept has changed our lives and we want to share it with you, but first I want to tell you about how we came to discover it…

3 years ago, Shaun and I jumped in the deep end and had a crack at running a new business in the fitness industry. CrossFit Agilis.

We started with enthusiasm and unrivaled dedication. Along the journey we learned we aren’t perfect and we don’t have all the answers. I know it’s had to believe, but it’s the truth.

Opening a CrossFit box is incredibly rewarding and we are grateful for everyday we have been open. However, slowly, over the forst 12 months, our training dropped off, performance levels at work decreased and our relationships were suffering.

Shaun was working full-time at CFA earning less than a school kid at Maccas. Myself, working full-time with the Army and part-time at the box. We were both burning at 2 ends of the candle…

It wasn’t until we met our mentor that we learnt, there is a better way…

A way to inject balance through accountability to all areas of you life…

The Seed of Life

In 2015, our mentor, Drew Slater, took us on a discovery retreat. With a heavy focus on developing the mind and body, we were given the framework to monitor, balance and continually improve the 6 key areas of our lives.

We want to give you the opportunity to have the same life-changing breakthroughs we had…

-       3 days disconnected from the world, at Palm Beach in an incredible deep-water front mansion

-       4 hour mindset and breakthrough session with Drew Slater – Seed of Life

-       Intensive Olympic weight lifting workshop with world-class coach Marty Harlow from Triumph Weight Lifting

-       Mental toughness training on the beautiful Palm beach and team building workouts at CrossFit Athletic, Mona Vale

-       All your nutritional needs prepared by Super Chef Mattia Graci

-       Recovery methods and nutritional planning by Shaun and Matt

-       Mindfulness Yoga with the beautiful soul of Naya Marie

-       Discover more about the people you may or may not know from CrossFit Agilis with quality time away form the hustle and bustle of Sydney…

These retreats are only run a couple of times each year. It’s an invaluable part of the journey in the search to become a stronger version of you.  I want to share some feedback for you from our Retreat in October 2016. Let’s start with Drew…

“Really loved it and great that it was at the start to put us all in the right frame of mind for the rest of the retreat. We all had our individual 'aha' moments and got us all thinking about what we were there for and wanted to achieve.”

“In hindsight - it was surreal having people who mostly didn't know each other open up so much and express vulnerabilities like that! Have taken his seeds of life framework and definitely implements in some areas.”

Drew has certainly had an enormous impact on our lives and business. We are super excited to have him coming along in February!

Not only do you get amazing weight lifting coaching from Marty, but also he is truly and world-class coach. His patience, enthusiasm and child-like sense of humor is second to none. He currently has Commonwealth Games athletes in various weight classes, male and female…

“Now this was an eye opening moment for me seeing I didn't have any big goals with the weight lifting side, but now I do! Its something else to focus 3 hours on one move, and still feel like you could work more on it. Watching Kiana work through the move was almost like magic for me and really inspiring. I was disappointed Marty didn't pull my hair!”

And here is the result of spending some quality time with yourself and the people you train with everyday in our CrossFit family

“What a powerful retreat our super coaches organised in Newport. A perfect combination of personal development, challenging cross fit workouts, delicious meals and connecting with fellow CFA members (and our super coaches). Can't recommend this enough, as it really helped me understand the greater ethos of cross fit and how to get the most out of my workouts seeing I'm a newbie to it all. Looking forward to the February session where I can test out my progress!”

If YOU believe you are ready to take your CrossFit journey to the next level…

If YOU want to invest your time back into yourself…

If YOU are tired of making excuses why you CAN’T do something…

Come along and spend some quality time on yourself in Plam Beach…

Email [email protected] with the headline

“Lets talk about my goals!”

and we will clear our schedule to talk to about your goals, breakthroughs and the seed of life

 

 

 

 

 

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All Stars Affiliate Final
Nov
26
to Nov 27

All Stars Affiliate Final

The Allstar Affiliate series 2016 Final is on in Gold Coast. We qualified!!

Aoife Sweeney, Erin Christlo, Courtney Troughton, Luke Hogan, Quinton Smit and Matt Williams will be representing CrossFit Agilis on the 26th and 27th November

It would be epic to get a support crew organised to come along and help us get through our first major National competition as a CrossFit Affiliate.

#trusttheprocess

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Friday Night Lights
Nov
11
6:00 PM18:00

Friday Night Lights

Week 2 of Friday night lights. It's Remembrance Day the year... there could be a Hero WOD?

Bring down the family for a BBQ and cheer on all your mates battling out a Friday night WOD. Week one was super exciting with Dean Panos taking out WODDA of the week.

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CrossFit All Stars Affiliate Cup
Sep
17
to Sep 18

CrossFit All Stars Affiliate Cup

The Allstar Affiliate series 2016 is on again. This year we have multiple teams on competing. Each team consists of 3 male and 3 female competitors. The All Star series is a fantastic way to get exposure to CrossFit competitions and workout with your mates by your side. Get down and support the agilis crew

#trusttheprocess

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CFA 2nd Birthday
Aug
13
2:00 PM14:00

CFA 2nd Birthday

Firstly a big thank you is in order... Thank you for helping us grow and become the awesome little community we are today! It was hard to picture nearly 2 years ago who our members would be and how big and fast we would grow. 

Some of you have been with us from day one and have seen this growth yourself, some of you have experienced dramatic changes in lifestyle or training or made friendships that we hope will last a lifetime. Aside from all the training and workouts  what makes us most proud is seeing you all have a great time together in and out of the gym!    

Anyway... enough of the mushy stuff and getting to business. 

We are known for hosting some pretty sweet parties (even though we aren't the biggest party animals) and our second birthday is just around the corner. We will be holding it at the Gladstone Park bowling Club again as it was a big hit last year and those with little ones can bring them along for some fun too.

WHEN:

13th August @ 2pm

WHERE:

Gladstone Park Bowling Club, Balmain.  

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The CrossFit Games 2016
Jul
19
to Jul 24

The CrossFit Games 2016

The CrossFit Games are the world’s premier test to find the Fittest on Earth™. They are world-renowned as a grueling test for the world’s toughest athletes and a thrilling experience for spectators. Since its inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes.

There is no other true test of fitness.

The Games were created to fill a void—no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.

The CrossFit Games events are made up of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit Games are designed to test, not train, fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.

The Games are a three-stage journey.

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who's at least 14 years old can sign up, and join in the first stage of the CrossFit Games season. This year's Open kicks off February 25, 2016.

The top athletes from each of the 17 regions qualify for the second stage of the competition—regionals. The regionals are live, three-day competitions that are held over three weekends in May (May 13 - 29, 2016). The top athletes from two or three regions combine, and compete for the five qualifying spots for the CrossFit Games .

The season culminates in the 2016 Reebok CrossFit Games at the StubHub Center in Carson, California on July 19 - 24, 2016. At this point in the season, the field has been whittled down from hundreds of thousands of athletes in the Open to the world's fittest 40 men, 40 women, 40 teams, 40 teenagers, and 200 masters. The CrossFit Games rank the world's fittest, and determine who is the Fittest on Earth. 

A key element to a fair test of fitness is the unknown and unknowable. Athletes cannot train for what they do not know. At each CrossFit Games, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown events makes for an explosive mix. 

May only the best win.

The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. A wide variety of different events are intentionally included. In the past, these have ranged from dusty hill sprints to sandbag carries to ocean swims and endurance events. Future events will include even more surprises.

In order to be satisfied that the CrossFit Games winners are truly the Fittest on Earth, we need to be confident the champions would also win other good tests of fitness.

Scoring

The Games use a relative scoring system. That is, athletes are rewarded according to their placing in each event relative to their peers—not according to their absolute performance on that event. To the degree which we’ve done our job, the Games athletes are the 40 fittest men and 40 fittest women on Earth. All of them have qualified through multiple steps to get there. It’s up to the Games to determine who among them is the fittest.

A growing sport.

Interest in this sport continues to increase, along with the size of the CrossFit community. Last year at this time, there were just more than 11,000 affiliates. Today, we have surpassed 13,000. 2016 promises to be a landmark year for the CrossFit Games.

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Dr Nick Workshop
Jul
5
7:00 PM19:00

Dr Nick Workshop

Do you struggle with depth in your squats, you aren’t comfortable with deadlifts and hate it when overhead squats or snatches come up in the workout? 

Do you skip the days they are on because you aren’t good at them?...  
Rather than just not coming on those days or choosing to think you will never get good at these lifts it’s time to do something about it! Avoiding it is not going to make it any better or easier… 

I have been able to secure a workshop with (the hard to get hold of) Dr Nick Papastamatis. If you want to improve your movement patterns so you can perform these lifts with greater ease or even just address any niggles which cause difficulty with these movements then this workshop is for you!

Dr Nick is the owner of Balance Health and Performance which has 6 locations around Sydney. He works with multiple CrossFit games athletes and also Australian National weightlifters.
His knowledge of the demands of CrossFit and Olympic Weightlifting on the body are currently the best in Australia and is the reason he is asked to travel internationally to look after his athletes during competitions. We are lucky enough to catch him before he heads to this year’s CrossFit games at the end of July. 

He will be hosting a workshop at the box on the 5th of July from 7 till 8pm and spaces are limited to 10 to ensure you get quality time and attention from Dr Nick! 

If you want to lock in a spot PM me or call me on 0409 988 094 to lock in your spot!

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CrossFit Regionals 2016
May
13
to May 15

CrossFit Regionals 2016

The CrossFit Regionals is the 2nd stage for finding the fittest Male, Female and Team in the world. All the top qualifiers from Australia/NZ and Asia will be competing 13-15 May at Wollongong Entertainment centre in battle to compete at the CrossFit Games in July, held in Carson City, California.

This is an incredible competition and really puts the challenges of CrossFit into perspective.

We will be closing the gym on Sunday the 13th May. We strongly recommend coming to Wollongong for the day to check it out. Some more info below.

The top athletes and teams, based on their performance in their Open region, will advance to one of eight regionals.

  • 20 men, 20 women and 15 teams will advance from regions in the U.S. and Canada.
  • 30 men, 30 women and 20 teams will advance from Europe and Australia.
  • 10 men, 10 women and 10 teams will advance from Latin America, Asia, and Africa.

The 2016 regionals will take place over three consecutive weekends in May. 

HOW TO ATTEND

Regional tickets cost $75 for three days of access, or $30 per day. 

Kids 12 and under are admitted free of charge with a ticketed adult.

Tickets are on sale now through the block on the upper right-hand side of Games.CrossFit.com. You can also reach the ticketing pages by clicking the desired regional's name in the schedule above.

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CFA Programming Workshop
Apr
9
10:00 AM10:00

CFA Programming Workshop

Matt and Shaun will be running the Annual CrossFit Agilis Programming workshop on Saturday 9th April at 10am. What we will cover:

- The 12 month Marco cycle and how we break it down into specific training blocks

- Where you are now and where you will be in 12 months

- Overcoming weaknesses

- Accessory and endurance programs

This is a FANTASTIC opportunity for you to see how the program is structured, ask how it will work for you and provide feedback on what you like and what you would like to see more of over the next 12 months.

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16.5 Live Announcement
Mar
25
12:00 PM12:00

16.5 Live Announcement

 

We are running a live announcement event for 16.5 at CFA. All members are welcome to attend. The plan:

Watch the live announcement at 12pm. Rich Froning, Matt Fraser and Ben Smith will be going head to head

Hit the WOD straight up for those that DARE!

Shaun and Matt will go head to head and any other battles to the death that NEED to happen. Aoife and Gav - round 2??

Couple of cold beers to celebrate to end of the Open!

 

 

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Feb
26
to Mar 31

CrossFit Open 2016

The CrossFit Open 2016

Register for the Open The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.  Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.  Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.   Workouts are released online each Thursday and athletes have until the following Monday to submit their scores.   It all starts February 25, 2016.

Learn More

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.

The Games season begins with the online Open. Registration is open to all comers. All you need is $20, access to basic equipment commonly found in CrossFit affiliates, and the will to compete in the five-week, five-workout competition.

More than 272,000 people from around the globe competed in 2015. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world. 

For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have, or go into a darker place than you've ever been before.

You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof. 

The week's workout is released each Thursday at 5 p.m. PT, and scores are due four days later (before 5 p.m. PT Monday). You are free to make as many attempts at the Open workout as you please; your only limit is time.

The best of the best will use the Open to launch themselves into the next stages of the Games season. Though for most, the Open is an end in itself. Completing the same workout as the world's fittest athletes is an accomplishment, as is logging a score for all five weeks. 

Each time a workout is released, athletes will be given two versions: Rx'd and Scaled. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.

There are four divisions: Individual, Team, Masters (ages 40+) and Teenage (ages 14-17). 

Registration begins: January 14, 2016

The Open begins February 25, 2016.
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28

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"Fuel your body Right" seminar
Jan
16
10:30 AM10:30

"Fuel your body Right" seminar

Eating right is hard. Preparing weekly meals is time consuming. It's ok to eat bad foods in moderation. 

These are all things which we have said ourselves or heard from others. We are prepared in every other aspect of our lives so why aren't we when it comes to food? 

My guess is before you go on a long road trip you make sure the car is full of fuel and I will go even further to say that you make sure it is the right fuel. We all know what happens if we don't put the right fuel into our cars. 

Why do we not do this with our bodies? We do not take the time to plan out how we are going to put good food into our bodies but then we expect it to perform long hours at work and intense training sessions and do it daily, week after week after week. Surely there will come a time when something has to give.....

We are so caught up in everything else that goes on we don't realise the damage we are doing to ourselves daily with the food we put into ourselves. There is so much conflicting information getting around that it is hard to know what or who to listen to. Let me tell you what we know about eating the right food. 

Since running the Whole Life Challenge at CFA in late 2015 we found that it is easy to eat the right food when people put their minds to it. The hardest part is eating enough to maintain a good balance between fat loss and muscle gain. The only person to successfully do this was Matt Williams. How did he do it you ask? We can put it down to a few simple things. 

He knew WHAT foods to eat, WHEN to eat them, WHY he was eating them. HOW TO make a food plan for the day/week/month. The importance SUPPLEMENTS make on recovery and the bodies ability to not eat it's own muscle to recover. The ability to read food labels CORRECTLY and the DISCIPLINE to prepare meals for the days to follow.

We want to share this information with you so you to can see the success that Matt did during the first challenge. Even if you aren't going to do the Whole Life Challenge and you just want to learn how to set yourself up for a 2016 with a better nutrition plan then this is for you! 

Saturday January 16th at 1030am we will be hosting our "FUEL YOUR BODY RIGHT" seminar. Places will be limited to 30 only so if you want to come don't hesitate. Click HERE to reserve your spot now!

Already registered for the Whole Life Challenge? Click HERE to get a discount on the "FUEL YOUR BODY RIGHT" seminar

"The Mediocre Teacher Tells. The Good Teacher Explains. The Superior Teacher Demonstrates. The Great Teacher Inspires." - William Arthur Ward

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Christmas Timetable
Dec
14
to Jan 3

Christmas Timetable

If we don't get to see you over the next few weeks, have an amazing Christmas and sensational New Year with family and friends. Please travel safely, eat, drink, relax and get maximum time outside exploring and being active. Can't wait to see you hit training hard in the New Year and continue to obliterate your goals. 

#CFOpen16

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CFA Christmas Party 15
Dec
5
7:00 PM19:00

CFA Christmas Party 15

CFA is celebrating Christmas 15 at the Cargo Bar lounge. It has been an amazing year of achievements and accomplishments on all levels from Back Squat PRs, first muscle-ups, fast WOD times, tears of joy and heatbreak, new kids to the CFA family, first competitions, insane nights out on the turps and JUST LIFTING HEAVY S#!T.... 

You are invited to come along and share your stories, reflect on accomplishments over the past 12 months and take a night-out to soak up the incredible year it has been at CFA with all your mates from the box.

To be honest, this was Luke Hogan and CLP's idea, so if you hate everyone and just want to just get legless, hey.... The kids arent invited so get amongst it. 

Details:
Cargo Lounge, King St Wharf
7pm - 11pm
$75 pp
3 hour food and drink package

Please transfer money to the CFA account before Saturday 14th November
BSB 062 016
Acc 1118 3994
Ref Xmas - Name

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Nov
21
10:00 AM10:00

Tough Mudder 2015

10 DIE HARD athletes from CrossFit Agilis are competing in this years most gruelling obstacle course event - Tough Mudder! 21km of insane obstacles such as; dead ringer, fire in your hole, birth canal, Everest 2.0, electric shock therapy and cage crawl - just to mention a few.

CFA is competing in this event to raise money for Cystic Fibrosis NSW. CF is a genetic disorder that affects the lungs, pancreas, liver, kidneys, and intestine. 

Cystic Fibrosis NSW's mission is to improve the quality of life for people with CF and their carers, in addition to provide support services, education and research that will help people with CF.

Help support CFNSW to achieve their mission by donating to the CrossFit Agilis Tough Mudder team. Our goal is to raise $4000 before the 21st of November. 

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All Star Affiliate Series
Sep
26
to Sep 27

All Star Affiliate Series

CrossFit Agilis will be competing in its first competition as an affiliate agh the All Star Affiliate series 26-27 September 2015. We are super excited to be entering 2 teams in just our first year since opening. With a mix of seasoned CrossFitters and those competing in their first competition, both teams are really excited to get amongst the action. 

We strongly encourage all members, family and friends of CFA to come down and support the girls and guys as they go head-to-head against some of the best teams in Australia

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Whole Life Challenge
Sep
18
to Nov 14

Whole Life Challenge

Are you ready to make a change?

CrossFit Agilis is running a Whole Life 56 Day challenge starting on the 19th September. The purpose of the challenge is to;
1. Provide you with the tools to live a healthy, sustainable lifestyle through a moderate blend of exercise, nutrition and recovery.
2. Take on the challenge with your mates, partners and/or kids. CFA and non-CFA members are encouraged to participate
3. Develop a consistent eating and training plan that becomes part of your daily routine
4. Discover new and cost effective ways to prepare daily meals for you and your family

How the Challenge works

1. Read all about the details and rules of the challenge
2. Register to join CrossFit Agilis and create your online profile.
3. Select your nutrition level. We HIGHLY recommend you register for the 'lifestyle' level. This is the most realistic and sustainable option for the majority of people, while still providing excellent results. Remember the goal is a SUSTAINABLElifestyle change.
4. Share with your friends and get them involved to register for the challenge
5. Attend the short information seminar held at CrossFit Agilis, 10am Saturday 12th September.
6. Saturday 19th September - The Challenge starts with a DEXA scan and benchmark workout (everyone must complete).
7. At the end of the challenge, Saturday 14th November, re-do the benchmark workout and book in for your second DEXA scan to log your final results.

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