Our “Strength” sessions focus on functional strength of the total body to live a healthy and pain free life. We aim to ensure your training is well balanced and so we guarantee there will be a balance between the weekly programs on offer, with each strength program being a full body strength workout so that if you can’t come every day you know you are covering all essential aspects (lower push, lower pull, upper push, upper full, carry, core, anti rotational core).  

The aim of these classes is to develop strength and to build athletical muscle mass.  In doing so we will help you burn fat, become pain free, avoid many diseases and perform better.  Core will always be included. Quats, Deadlifts, Bench Press, Back Rows, lunges and Hip Thrusts will be our important stable compound lifts.

Barbells, Trap Bars, Dumbbells, Kettlebells, Barbells, TRX, Slam Balls, Bands, Plates, Body weight and a variety of other equipment may be used. The programs will vary as we believe in constantly stimulating the muscles in different ways. 

We cap the number in our strength sessions and have two coaches on each session to ensure all participants have their own equipment to use and so that technique correction is possible.

Our “Conditioning” sessions are designed to work on your cardio health, your core strength, and will also include some accessory strength work to compliment our “Strength” programs.

As with all our sessions at GHFC, variety of programming from week to week is assured to continually challenge the body and mind … think rowing machines, air/assault bikes, ski erg machines, erg bikes, curved treadmills, running/walking/jogging, skipping, boxing, sleds, battle ropes, bodyweight exercises, and a whole lot more.  Core, balance and mobility will also be included.  We will prove to you that Cardio is NOT the enemy and is essential for heart health and disease prevention!!

Yoga offers strength and flexibility, while soothing your nerves and calming your mind. We are strong supporters of the power of yoga, not just for your physical wellbeing, but also your mental wellbeing. It helps reduce stresses from your training, allowing for regeneration of muscles and organs. Our yoga sessions are run by Michelle Riordan and will normally include some breathing work, mindfulness and meditation. Feel free to bring a rug and beanie and gloves in winter and rug up. Bring your own yoga mat or bring a towel to throw on our mats.

On the first Saturday mornings of the month Michelle offers a deeper yin yoga class.

This session is aimed at anybody wanting to improve their running speed (or just start running) and alternates weekly between a hill session and a track session.

A group warm up will be followed by a variety of length of intervals/repeats on the track week.  If you are training for a particular running or HyRox event, we will program accordingly.  The location will change regularly and will be advised the day before, via text and via our Tues Speed Group Facebook Group.

Maryanne Perkins is a National Level 3 Running Coach and has coached to a National Level in track events.  She is also an accredited speed coach and an accredited recreational running coach.

On the darker mornings, we recommend wearing a headlight and reflective clothing.

Our BoxFit sessions are based on challenging the cardiovascular system and strength via boxing, and are a great way to cross-train for other sports and training goals. There is a lot of partnered pad work, and there is also focus on learning how to throw a punch properly and put those into combinations for a more challenging session, not only for your body but also your focus as you fatigue. Our BoxFit sessions will help your coordination, weight loss, strength, and general cardiovascular fitness, whilst also being a great tool for stress release. Bring a towel and water bottle to all sessions, plus your own gloves, wraps and inners if you have them (we sell all of these items). We do have some that you can share in the sessions. Zeb Dillon runs our BoxFit session and has his Advanced BoxFit Certification and has experience in the sport of boxing.

This class is aimed at offering some recovery (think foam rollers, massage guns etc), and igniting and strengthening the all important glute and core muscles that support all our other training.

It will use booty bands, pilates balls, pilates rings, gliders, and/or other equipment to achieve total body mobility, flexibility and core strength to ensure you have freedom of movement and no lower back pain.

Suitable for anyone and everyone that trains hard the rest of the week, runners and athletes that need to work on their stability and mobility,  and/or beginners that just need to move!!  Longevity of the body is the underlying goal of this class.

Saturday Super Sessions are designed to add variety to the end of your training week and challenge you to finish your week strongly … Think Total Body Blast …. it will always be fun …. it will always have the ability to challenge you if that is what you are after … the program will always vary … it will always have some strength and some conditioning and some core … it will always be able to give you a major calorie burn!!  Probably not the best idea for a beginner to start with this one.

Think box jumps, weights, sleds, slam balls, ropes, sprints,  and/or a few other choice pieces of equipment. Definitely one of our  favourite programs.  The perfect way to kick off your weekend with a coffee shop on site to recover at 🙂

GHFC HyRox Engine is a Conditioning Session designed for anybody that wants to improve their Cardiovascular health, strength and mobility.  It is not just for people doing a HyRox event.  However if you are doing regular HyRox events, it is the perfect session to do in between our 12 week training blocks to keep those movement patterns developing.

This session is not just HyRox stations, it also covers a huge range of exercises that complement and better the HyRox movement patterns of push, pull, carry, hinge, squat, lunge, core,  and run (aka functional strength & functional fitness).  You do not have to be able to run to participate in these sessions and as always they will be adaptable to all levels and ages.

HyRox is a Functional Fitness Event that GHFC is preparing members to participate in.  These weekly sessions are designed to get our team of participants ready and confident, so they can enjoy the experience. It’s guaranteed to give you a good workout and provide a big calorie burn.

Check it out at: https://hyroxaustralia.com