Assassin PT

And the PT OF THE QTR VIC AWARD goes to… Hossein Gholami 👏🏼😃

We acknowledge the outstanding service you provide the gym, members & clients like:

- Running a variety of small group training classes for members and clients
- Treating the gym like your 2nd home and helping with gym cleanliness
- Aiming to give your clients the highest level of service from PT to overall gym experience
- Willing to help and assist new upcoming PT’s & students with knowledge and development
- Offering new ideas to improve gym and member experience
- Passionate about building culture and community within QV
- Coached member Steph Gole to win 1st in the Karate Australian Open & Oceana Games

You’re a superstar 🌟 and WE THANK YOU! 🙏🏼

We are changing our start time to 10am, so enjoy the extra rest 👌🏼
Looking forward to practicing with you 🙏🏼

Self-Defence 👉🏼 Self-CONFIDENCE
Saturdays @ 8am
First Class Free

We will EMPOWER you to feel stronger & more confident at our SELF DEFENCE class on SATURDAYS at 8am 🙏🏼
Trial the 1st Class FREE at
Fitness First QV Platinum

SELF DEFENCE CLASS Starting this Saturday 8am with 🙏🏼

The self defense and protection basics class is a set of essential skills for those interested in self defense and physical protection, in which it tries to express useful generalities in an eloquent way for the interested person and prepare the mind for an unwanted (or forced) conflict.

You will learn the protection of a prepared place or character, and by clarifying the related issues, address topics such as face reading, personality, and also the sensitive points of the body.

In this class, we teach concepts in a simple way for all levels and make progress in this field for those interested.

Our yearly QV XMAS WOD is back! Time to get your sweat on, CrossFit style 🏋️‍♀️

12 DAYS OF XMAS WOD 🎄

1 x 20m Sled Push *Bodyweight
2 x Pull Ups Band / Strict / 10kg
3 x Deadlift *Bodyweight
4 x Bar Dips Band / Bodyweight / 10kg
5 x Front Squat 15 / 30 / 50 kg
6 x Push Ups Knee / Bodyweight / 10kg
7 x DB Thruster 5 / 10 / 15 kg
8 x KB Swings 8 / 14 / 20 kg
9 x Burpees
10 x Sit Ups
11 x Box Jumps 30 / 45 / 60 cm
12 x Battle Rope Slams

RULES:
Start at 1 Sled, then back to 1 Sled, next 2 Pull Ups, back to 1 Sled, next 2 Pull Ups, next 3 Deadlift, back to 1 Sled, continue this system until you finish your last exercise 12 Battle Rope Slams. This is a full body workout, focusing on weightlifting, metabolic, gymnastics and endurance so prepare your body for a long workout with dynamic warm ups and mobility 💪🏼😅

Sled: Your weight - 45kgs = Add on Weight plates
Pull Ups: Chin must touch above the bar
Any colour band / Strict must be at full extension / 10kg DB held at feet
Deadlift: Full hip lock at the top position, Lift your total weight including bar
Bar Dips: Lock elbows at straight arm position, Shoulders below elbows in bent arm position Any colour band / Bodyweight / 10kg DB held at legs
Front Squat: Crossed arms & heels elevated accepted
Push Ups: Chest must touch floor / Bodyweight / 10kg plate on back
Dumbbell Thrusters: Explosive, hips below knees, full lock straight arm press
KB Swings: Hip Extension, Squeeze Gluteus, Swing to shoulder height
Burpees: Chest touches the floor, jump and clap at top position
Sit Ups: CrossFit style, heels touching, knees bent and out, touch the floor on both ends
Box Jumps: Full lock hip extension when jumping on box
Battle Ropes: Slam Ropes above shoulder level

EASY - The 1st Weight /
MEDIUM - The 2nd Weight /
HARD - The 3rd Weight

*I recommend your PT take you through this WOD to ensure technique & accuracy is top priority, alternatively you can contact me and I’ll be happy to help 😊👌🏼

MERRY XMAS & GOOD LUCK! 🎅🏼