The CrossFit Chamber is a Perth based Crossfit affiliate that strives not only to deliver the best methods for improving training performance, but also improving performance in life. This allows you, the athlete, to tackle daily tasks and challenges with the utmost of confidence. At The Chamber you will be coached using state of the art techniques enabling you to achieve your desired health and fitness goals in the most effective, efficient and the safest way possible. Training sessions are constantly varied, as this ensures the environment we train in is one that is always fresh, fun and results-driven. This variety is just one of the many reasons why there is such a positive change in each athletes mind and body. In my opinion, the results you will earn will, by far, exceed what you will get anywhere else. You will not only become a fitter, stronger, leaner, healthier, happier and more functional human being, you will be doing so in the community that is Crossfit. It’s like being part of the ultimate sporting team, but better: we train together, we get fitter together, and we all have the same addiction, “The sport of fitness”. 'Tough', 'Intense', 'Fun', 'Gruelling', 'Addictive' and 'Life changing' are some of the many words people commonly use to describe CrossFit. I believe it’s the most effective way for anybody to achieve their overall goals. But don’t take my word for it.....come and check out The Crossfit Chamber for yourself!
‼️ U P D A T E ‼️
Get excited my friends, with the most recent updates from the big man Mark Mcgowen himself, we are SO damn pumped to be edging ever closer to operating back at full capacity and doing what we do best, making life that much better! 🏋️♂️🎉🧡
Please see below some of the upcoming changes for The Chamber as of Monday, June 8th:
✔️ Creche: 👧👶
The little people's favorite, Noel "AKA Noels" Will be back in action and dominating the creche once again....Get excited kids, or should we say parents hmmmm hehe. To kick things off, creche will be running Mondays / Wednesdays and Fridays @9.30 am, you beauty!
✔️ Class Length: ⏰
Classes will now return to 60 minutes... OOOOFT! 45 minutes was fun, we learned plenty and got plenty done, but, that 15-minute gap in between just wasn't quite Chamber like. We can once again flap our wings with the programming and talk maximum smack with incoming/outgoing members ...banter is an essential ingredient in what we do so go hard folks, loiter away 😉
✔️ Class Caps: 🤟
We will set these to 20 now with the 2 coaches as per normal. Super Saturdays.....always the exception!
Just a little to wet your Wednesday Whistle wildcats, keep an 👀 on your emails / The Chamber crew page for a few other spicey little numbers we have up our sleeves to flick those 2020 good vibes back on!
Lubly, let's ramp it up ey crew 😃
How have you been taking care of your mental health?
While we've been lucky to keep fitness a part of our routine over the past few months, other pieces of our health and well being often come from what we do outside of the gym (and our Garage!).
During this pandemic we've found that meditation has become even more essential...
Taking that time out to B R E A T H 💨
Meditation (if only for a couple of minutes) can help to avoid tension, anxiety and all types of emotional crazy, when life becomes crazy. 🙏
So my friends, just a little friendly reminder to take some time out for YOU today. You got this 👐
So our Bank Holiday HERO WOD kicks off bright and early tomorrow (7am / 8am) ... Who's joining us? 🙌
It's set to be a good'un. 💥
Can't wait 🎉🎉
Team work makes the dream work, and especially with a crew like this. 🏋️♂️
So pumped to be back at the gym, doing what we do best.💪
🌟 NEW BLOG 🌟
If there ever was a time to be a proud Chamberian, now is it my friends. 💪
On Monday March 23rd 2020, the unfathomable happened. The place many of us call our “happy place” was forced to shut up shop and in a hurry due to the Covid-19 outbreak. We along with the rest of the world, were made to quickly settle into a new way of “going to the gym” if we were to stay ahead and actually have a gym to go back to...
- It was CRAZY. 😰
But now, as we are back on home soil *nearly*, it feels like the right time to share with you my thoughts, what I have learned and how we, as a team have adapted to the 'Covid Culture.'
Click this link 👇 to read it in full.
Enjoy my friends.
Crossfit Kids is back for it's second week, kicking off today with Pre-Teens! 👧👶
Coaches Lou and Gav have been working super hard behind the scenes to make sure our little legends get their weekly workout's at the gym and although we needed to make some changes to ensure the best health and safety, last week was EPIC.
Thank you guys, you're the best! Check out our Kids Timetable below 👇
✖ TIMETABLE ✖
✨ 3:45pm Monday - Pre teens
✨ 3:45pm Wednesday - Kids
✨ 3:45pm Thursday - Teens
If you have any questions about the new Kids term please
reach out, we're here for you. Email Coaches Lou and Gav on [email protected]. #crossfitkids
WOW whatta' week!
Words can't describe how awesome our first week back was with all you legends 🎉🎉
Every person that walked through our doors showed up with positivity and a whole lot of community spirit. Who else is feeling that fresh back to exercise burn haha?
But in all seriousness, we really couldn't have asked for more.
So a BIG thank YOU to everyone that made it so AMAZING - The Chamber is back yeooow!! 💪🏻
Kicking off bright and early tomorrow (rain or shine) from 5:30am, see ya soon folks!
Only 4 more days to go until our doors open again and our Community is reunited! Words can't describe how excited we are to see ya'll. 🎉🎉
Yep we will be back in action as of 5.30am Monday, May 18th. 💪🏻
Classes will be capped at 16, plus 2 coaches and tape will be marked out on the main floor to give each member a visual of the 4m2 distancing requirement.
Strict hygiene, health and safety protocols will continue to be followed and we've got our wall-mounted sanitizer stations set up and ready to go upon entry / exiting the gym.
LET THE COUNTDOWN BEGIN!
🔥 ChamBINGO - DAY 18 🔥
Bingo Number #18 - Garage Series / Park WOD
6 weeks going on 7 we have no doubt the motivation levels to train have been as much of a roller coaster ride as ever. Every single one of us is missing the atmosphere of the gym, the people we train with, the camaraderie of the group, then energy and banter with the coaches, the structure and of course, that one hour of the day that we all call our home away from home. The fluctuation with training consistency is a given and completely ok.
>>> THE TASK :: 👇
Today's challenge, and for the next 3 days, is to do your best to find some rhythm with daily movement practice. We want you to use the next 3 days to get the ball rolling again and to help rediscover some routine when it comes to movement. We have a feeling that we will be back in the box very soon so now feels to us like the perfect time to get the training wheels back into motion.
What you choose to do is up to you and what you feel you are ready for. It could be a daily 30 minute walk, it could be a daily 20 minute run, it could be committing to 3 x Garage Series WODS or 3 Garage Series Park sessions consecutively. Whatever you do choose, own it and enjoy it.
We are all in this together. Share with us what you decide to do not to boast, but to inspire the rest of The Chamber community into making some small steps toward physical activity being part of our days once again.
Get excited for this one guys, we love this stuff, training and community is what we do, let the fun recommence
💐 M O T H E R S DAY 💐
Happy Mother’s Day to all the wonderful Mum’s, Grandma’s, Nanna’s, Step Mum’s and Dad’s who play both parts. Although today's celebrations may look a little different, we hope today is extra special.
And of course to our wonderful Crossfit Chamber Mums!! 😍 😍
Throwback 📷 to 2019 and our Mother's Day WOD... What an awesome day, with such a fantastic community of wonderful Women under one roof. The best!!!
Can't wait to reconnect and bring this back *soon*. Not long to go legends.
📚 ChamBINGO - DAY 17 📚
Bingo Number #13 - Chamber Book Club
𝟯 𝗗𝗮𝘆𝘀 𝗰𝗼𝗻𝘀𝗲𝗰𝘂𝘁𝗶𝘃𝗲 𝗿𝗲𝗮𝗱𝗶𝗻𝗴 + 𝘀𝗵𝗼𝘄 𝘂𝘀 𝘆𝗼𝘂𝗿 𝗹𝗮𝘁𝗲𝘀𝘁 𝗿𝗲𝗮𝗱
Reading, one way to calm the mind, soothe the soul and reset all the buttons. With 6 weeks now spent in isolation, the screen time on the ole “Dog n Bone” has likely gone through the roof? I know mine has and I know much of it has been filled with mindless scrolling, scrolling that has more often than not led to some anxious times trying to predict the future.
>>> THE TASK :: 👇
The challenge for the next 3 days consecutively is to give the phone / netflix the flick for an hour or so and sub it out for a book, any book and indulge. Be sure to show the crew what you are reading and any recommendations you may have by giving your latest read some love on IG and #Chamberbookclub #chambingo 🙌🙌
🔥 ChamBINGO - DAY 16 🔥
Bingo Number #6 - “Tik Tok”
𝗠𝗮𝗸𝗲 𝗮 𝗚𝗮𝗿𝗮𝗴𝗲 𝗦𝗲𝗿𝗶𝗲𝘀 𝗧𝗶𝗸 𝗧𝗼𝗸 𝗰𝗹𝗶𝗽 𝗮𝗻𝗱 𝗽𝗼𝘀𝘁 𝘁𝗼 𝗜𝗚
Let's shake this up a lil and have some fun ey? Tik Tok has taken the ISO world by storm, now its our turn.
Your task over the course of the next 2 days is to…. You guessed it.. Become a Tik Tok sensation for a day. 😅
Yes yes, this could mean the screen time goes north, but, we believe its all in the name of a good time for you, and for all of your Chamber mates. No doubt we could all do with a good ol fashioned laugh and so could the rest of the world, this is one way for us to contribute and shine a little Tik Tok light on the world.
𝗧𝗵𝗲 𝗧𝗵𝗲𝗺𝗲: “𝗕𝗼𝗿𝗲𝗱 𝗶𝗻 𝘁𝗵𝗲 𝗵𝗼𝘂𝘀𝗲” 🏠
How to make the magic happen?
𝗙𝗼𝗹𝗹𝗼𝘄 𝘁𝗵𝗲𝘀𝗲 𝘀𝘁𝗲𝗽𝘀: 👇👇
1. Download the Tik Tok app
2. Hit the (+) Icon in the middle of your screen and at the bottom
3. Hit ( Sounds ) Middle / Top of screen
4. Search “Bored in the House” - Select
5. Record 15 Second video
6. Add effects etc at will
7. Hit “Next”
8. Save clip to your phone / Share / Post Video to Instagram
9. Tag @TheCrossfitChamer / #Chambingo #chamberchallenge
10. 𝗣𝗼𝘀𝘁 𝘆𝗼𝘂𝗿 𝗰𝗿𝗲𝗮𝘁𝗶𝗼𝗻 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗜𝗻𝘀𝘁𝗮𝗴𝗿𝗮𝗺 𝗼𝗻 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆 𝗠𝗮𝘆 𝟲𝘁𝗵
Lets see what ya got crew. 💪
🍅 ChamBINGO - DAY 15 🍅
Bingo Number #12 - Meals of Mates
Cook up a storm with a mates ISO recipe
At the beginning of the Chambingo Challenge, we asked you to show us your “Go-to” Iso meal and you all delivered. It's time to share the Gormet love, get back in the kitchen and cook up a storm. This time around we want you to utilise a recipe / creation from another Chamber member. 🍝🍴
Cooking food can be fun and can be enjoyed, this is one way to get the juices flowing and have a little fun on the feast train.
>>> THE TASK :: 👇
The Task : Scalp a mates recipe, get your booty into the kitchen, crank some tunes and get after it. Be sure to post your creation to IG, tag your mate who's recipe inspired you and #mealsofmates #Chambingo #Gormate
🔥 ChamBINGO - DAY 14 🔥
Bingo Number #4 - ZEN AF
No doubt everyones brains have been in absolute overdrive this past 3 weeks? Am I right?
Now is as good a time as any to set aside 5, and again, chill the fk out. In these times, we are getting as used to being with ourselves on a more permanent basis as we are a new way of living. Perhaps it's the perfect time to take a spell and let your thoughts run wild until they run no more?
You can go deep, or you can go shallow…all we ask is you hit 5 minutes unbroken, 3 days in a row. Show us ya ZEN style crew. #ZENaf #ChillWinston #GarageSeries
🔥 ChamBINGO - DAY 13 🔥
Bingo Number #16 - @themobilitycoach
Hop onto the mobility coaches IG account, select 3 drills to perform in your living room
Alright Alright Alright (Matthew Mcconaughey voice).
Hopefully you all haven’t been living under a rock and are aware of coach Tali’s instagram page @themobilitycoach.
First things first, head over to the IG world, give him a follow and show him some love. You’ll find plenty of tips, tricks, mobility drills, stretches, rehab exercises for everything you could possibly think of. He has kindly put titles on each of the thumbnails to guide you in the right direction of what might be relevant to you.
>>> THE TASK :: 👇
Your task is to select 3 drills/exercises/stretches that are most relevant to what you need and perform these in your living room.
10-15mins tops of some specific mobility work is all we are asking, your body will thank you.
Let’s take over both IG accounts today and make sure you throw a story up tag @thecrossfitchamber & @themobilitycoach & #chamBINGO #suppleinISO
🔥 ChamBINGO - DAY 13 🔥
Bingo Number #15 - Taste the rainbow
🍎 🍃🍊 🍉 🍓 🍌 🍍 🍅
It could just be me, but these inconsistent times seem to be leading to some seriously inconsistent food choices. The fridge and pantry are only ever a cuppla metres away and seem to be as enticing as ever but for all the wrong reasons… reasons like cheese, chocolate and the odd Maxy Gawn 8 percenta.
>>> THE TASK :: 👇
Today, our mission is to make a tweak to our decision making when we open the kelvinator door.
Instead of reaching for that fine block of cheddar, grab an apple and keep on rollin. One decision leads to 2, 2 leads to a new and healthy habit.
👉 So, the challenge.
Eat 5 serves of veggies, 2 serves of fruit and suck back 2-3L of H2O over the course of the day. 💦 Use this as the stepping stone forward and lettuce know how you go.
#tastetherainbow #2n5 #garageseries
🔥 ChamBINGO - DAY 12 🔥
Bingo Number #21 - #SHOWUSYARIG
Take a pic of your workout space and post to IG.
Time for some of dat Monday Motivation OOOOFT!
We may have all had to resort to our backyards, Garages, sheds and balconies, but, we are still getting that shiz done.
>>> THE TASK :: 👇
For today's challenge, we want to see your new training fortress, your fitness sanctuary, your Chamber away from The Chamber, the place in which the gainz hava kept on coming.
Take a snap, get the rig out ( optional ) post to your IG story and tag @thecrossfitchamber.
At the going down of the sun and in the morning, we will remember them ❤ Lest We Forget. #anzacday
🔥 ChamBINGO - DAY 1⃣1⃣ 🔥
Bingo Number #19 - Grubs Up
Spend 3 days consecutive eating dinner at your table - no phone / TV - chief
Am I the only one who feels like this patch of life as we know it feels somewhat like we have gone back a generation or two in how our daily lives play out? It feels like we are stepping back in time with our values due to us not having everything served up to us on a silver platter anymore. We can't do what we want, when we want with whoever we want like we once did, but, it's opening up opportunities, if we let it, for us to reconnect on a different level with people and things we potentially may have been unknowingly neglecting in the past. There is definitely something beautiful hidden inside of this.
>>> THE TASK :: 👇
Your task, for the next 3 days, is to prioritize sitting at the table for at least 1 meal of the day with your family / ISO buddy and be totally indulged within the conversation and the enjoyment of nourishing your body. No rushing, no swallowing food whole, no texting between mouth fulls and no TV. Let's go back in time and embrace the moments.
*If you are flying solo, organize a zoom dinner date with a mate, we can still make this as impactful virtually.
#chamBINGO #oldschool #grubsup
🔥 ChamBINGO - DAY 🔟 🔥
Bingo Number #8 - FLOW / YOGA / FOAM ROLLING
15-20 Minute Yoga / flow session filmed in time lapse, post to IG #recovery
Today’s challenge is about restoration and recovery. A lot of us are now working from home and embracing that ‘iso life’. With those changes come changes in how much movement we get in a day...Stay with me here. I’m not talking gym/workout/movement, think more what we call ‘incidental movement’.
👉 WTF is that?
Well think walking to work that you now aren’t doing, walking to meetings, walking to go and get lunch, turning your body 1000 times a day to talk to colleagues. At the moment it’s probably more like walk to the fridge, walk to the couch...ya get me? Less incidental moving = less blood flow = stiff tissues = more reason to yoga, flow, foam roll.
THE TASK :: 👇
Grab a foam roller, pick a few body parts and show them some love. Do some yoga. Find someone online you follow or search for a short session, you should only find a squillion options...or make up your own flow. No right or wrong here crew just take your body through some range and reap the rewards.
📷 Throwback from our retreat in Karajini, with Danny 😍
#chamBINGO #recovery #restoration
🎵 ChamBINGO - DAY 9⃣ 🎵
Bingo Number #5 - SPOTIFY and The Garage Series Playlist
THE TASK :: 👇
Add 5 tracks to the Garage Series playlist to get the ultimate workout jams going to both push you through those tough wods while also being able to have a little boogie during the rest periods.
... Just a little work of warning and try to limit the swearing please. 😅
Click here - https://open.spotify.com/playlist/3ZPy1to0SpgAuPOalk3hiS?si=V10Dr2d3SxaqLgDciZXKUA
🌟 ChamBINGO - DAY 8⃣ 🌟
Bingo Number #22 - Burpee challenge
Timelapse post to IG of you doing the burpee challenge - get creative!
Today wraps up our 1 month burpee challenge, incredible job crew, time flies when your doing burpees…..right?
THE TASK :: 👇
In honour of the month that has been, set up your phone on timelapse and film your last hurrah for the burpee challenge. Lets see some creativity, some tunes, some scenes, after all, this is a cause for burpee celebration if there ever was one. #chamBINGO #Burpeechallange #timeflies
🧡 A NIGHT FOR THE LADS 🧡
An exclusive Fellas Night TOMORROW with Matt Bruce, from Thriving With PTSD & Happiness Co.
Lads of The Chamber, super pumped to be jumping onto Zoom this coming Monday night, April 20th at 7pm with our good mate Mathew Bruce. 🙋🏻♂️
The plan? To open up a connection point for the boys to get on and spin a solid yarn about whatever may be front, or back of mind as we roll into the second month of social distancing / isolation.
I know that speaking for myself, access to conversations with the lads has taken a dramatic reduction due to the recent changes and it's something that I have really missed. The banter between the boys at The Chamber has always been a highlight of the day so I am looking forward to firing it back up again with some input and guidance from Matt and reconnecting with you all. 👨🙌👱🏽♂️🙌👨🏻🦱
This one will be fun boys, get around it, block off an hour for yourselves and your mates and jump on for a chinwag on Monday night. Looking forward to a digital catch up with you all then. 👏👏
Click the link here to register - https://bit.ly/FELLASNIGHT
|Monday||05:30 - 19:30|
|Tuesday||05:30 - 19:30|
|Wednesday||05:30 - 19:30|
|Thursday||05:30 - 19:30|
|Friday||05:30 - 19:30|
|Saturday||07:00 - 12:00|
|Sunday||08:00 - 09:00|
Food Coaching with Marion Egger Nutrition and Hydration Specialist - www.foodcoaching.com.au, www.kangenaustralia.com.au www.healthjunction.com.au
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