Iron Lung

Hi All,

As you know, over the past 2 months we have been transitioning our coaching model to include a few new coaches.

Today, I'm pleased to welcome another new coach to the box.

Jean-Christophe will commence with us this morning and will now be taking Monday, Tuesday, Thursday and Friday morning classes (5am and 6am).

Jean-Christophe hails from RĂ©union (a small French island off the east coast of Madagascar) and is a CrossFit Level 1 certified trainer. He has been practising CrossFit in Sydney since 2014 and is currently coaching at CrossFit FX and CrossFit Whiteout.

He is passionate about fitness and sport and having spent some time with him over the past week, I can attest to the fact he is one friendly, energetic and enthusiastic dude! 

In addition to CrossFit, Jean-Christophe has a long list of other interests which include trail running, obstacle racing, martial arts, scuba diving and BASE JUMPING and SKYDIVING!!!

Please welcome Jean-Christophe into the CrossFit Manly Vale family! We are super excited to have him onboard!

With Jean-Christophe now coaching, Vira will no longer be coaching regular classes. However, he has kindly offered to help out from time-to-time if we need to cover the occasional sessions. 

As always, please feel free to get in touch if you have any queries.

Have a great week everyone!


The Open will leave you feeling...GREAT!


27 Calorie Row/Bike
27 Wallballs (9/6)
27 Chest to Bar Pull-ups*

REST 4 minutes

21 Calorie Row/Bike
21 Wallballs (9/6)
21 Toes to Bar**

REST 4 minutes

15 Calorie Row/Bike
15 Wallballs (9/6)
15 Pull-ups***

Scaling options: 
* Pull ups / Assisted pull ups / pull up progressions
** Knees to elbows / sit ups
*** Assisted pull ups / pull up progressions


Overhead Squat:

7×1 Pause Overhead Squat (10 Second Pause in Bottom)

Box Bulletin Board:

1) 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

2) OPEN Gym on Fridays 6-7pm and Saturdays 12:30-2:30pm.