Opening Day

Hi All,

In addition to the nutrition seminar on Wednesday, our annual 'Shredbury' nutrition challenge starts on Thursday (1 Feb).

For the most part, this challenge will be much the same, except that we will for the first time be allowing the challenge to run for 3 months as opposed to just for the month of February. There is no obligation to continue for all 3 months so participants will be able to 'opt-out' at any stage. However, the feedback from some of you from previous challenges has been that it might be beneficial to run the challenge for longer thereby allowing more time to embed healthy eating habits with a view to more sustainable results.

The cost remains the same ($50 - which includes the Seminar on Wednesday night) and all participants will be added to a Facebook group for the challenge where we will start by declaring our goals for the challenge and, for those who are comfortable with it, add some before photos. From there we will support each other with tips, success stories, fun recipes etc. and basically break down the obstacles and excuses that too often prevent us from maintaining a healthy diet.

Exercise is an important part of a healthy lifestyle and all our members do this well. However, good nutrition is the foundation upon which our physical performances are built and hence it is vital that we get this right. The 'Shredbury' challenge is a great opportunity to take some time to refocus our nutritional intake.

The challenge is also not just about weight loss. I know that some members are actually looking to put on some weight. It does not matter whether you are looking to lose weight, bulk up, improve your performance or simply want to improve the quality of your diet, the challenge can be used to achieve them. 

If you are interested in participating, please sign-up on the chalkboard at the box or simply send us a message.

Looking forward to a great month - or 3 - of healthy eating!


Romanian Deadlift - 4 sets of 8 (60%)


21 – 15 – 9

Wallballs (9/6)*
Thrusters (43/30)*
Box Jumps (24/20)***
Kettlebell Swings (24/16)*

Scaling options:
* Pick lighter weight 
** Pull-up progressions / assisted
***Step Ups

Box Bulletin Board:

1) The Box Nutrition Seminar is on this Wednesday 31 January from 7:00 - 8:30pm. It will commence with a talk by Tamara Madden from Mad on Nutrition, and will cover the importance of good nutrition and how it impacts our performance. The evening will conclude with a 30 minute Yoga session with Amanda Roemer from Lululemon Warringah Mall. We have a number of sponsors onboard including Thr1ve and True Protein who will be making some special goodies available on the night. Places are limited to 30 so make sure you book HERE. Cost is $20 if you are just attending the seminar otherwise the full February nutrition challenge is $50 and includes entry to the seminar.

2) The Sydney Morning Herald Sun Run (  is on 3 February 2018. There are a few different distances to cater for different levels. We have created a CrossFit Manly Vale team for this event. If you would like to take part simply click HERE to register and join the team.

3) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session