top of page


Is there such thing as a female larrikin?

"While larrikinism was defined during the colonial era mainly "as a problem of male violence" females were also present among larrikin gangs. Colonial larrikin girls could be just as vulgar as larrikin boys, some of the girls even took pleasure in exhibiting masculine qualities.

A supportive female subculture emerged in Melbourne, women rejected by the rest of the society lived together and called themselves mates.

Supportive relationships were found among girls sent to industrial schools or reformatories, for example Biloela Industrial School.

These girls often engaged in violent behaviour, smashed windows, sang songs with obscene lyrics and had no desire to become respectable women." - Larrikins: A History



What kind of movements/exercises will I be doing?

During the intro course you'll start with squats, sit-ups, push ups, and burpees. Then you will learn how to perform more bodyweight moves, weightlifting, powerlifting, and some strongman; because why not!. We use kettlebells, barbells, dumbbells (so many bells), pull up bars, gymnastic rings, bands, sandbags, medicine balls (yay!), and more. Most of what we do you'll have seen or even done before, but we're sticklers for the HOW and WHY so expect a couple of changes.

What is a Class like?

Classes are approximately 1 hour. Each class has time dedicated to an explanation of the day's workout, a demo of the movements, a warm-up, practice time, the workout, and a cool down.

What's in the intro course?
The first session is very similar for most folks, while S2, 3, & 4 are customised as we get to know you.
Session 1: Why are you here? Let's cover some bases like your goals, your current sleep/food/exercise situation, and see if we should tweak a thing or two. There will also be sweating and a workout.
Session 2: We start movement and technique work (which never, ever, ends). Some testing around your current ability, how long can you hold on to a bar? Do you fear wild animals? How many 5 year olds could you fight at once? There will also be sweating and a workout.
Session 3: Let's get you app'd up, make sure the gym's class-booking and workout-tracking apps are on your phone. Then we'll start using some of the gym's heavier equipment. There will be sweating and a workout.

~A month of classes~

Session 4: After the third intro session you'll be starting with classes, then roughly a month of classes later you'll have a chat with your coach and arrange a time and topics to cover in your fourth session. Now that you've had 10-20 classes you'll have a good idea of what you'd like to work on, skills you'd like to focus on, and any other questions you might have. From there the coach will put together a one-vs-one session to bolster up the lessons you've learnt over your first month and address any other areas you/they feel could use some attention. It's about GROWTH, people. Always more to learn, for everyone.
Can I skip the intro course?

We hear you, rabbit, but play tortoise for a moment. Give us the Intro classes to help align your fitness with these movements & workouts. Taking it slow for a short time will see you FLYING in the near future. Even if you come in fit as a fiddle, these will be valuable hours for you.

I've been doing CrossFit for x years, am new to town, how do I join up?

Super easy! Throw your info on this form and we'll get right back to you. The path is chat, try-out, join up.

Yes, the try-out is Nancy, then 30 muscle ups for time, in front of a panel of three judges. Something like that 🤷‍♂️

How often should I do CrossFit?

We have classes Monday to Saturday, so COME EVERY DAY!


When you graduate out of Intro we suggest doing two days on, then a rest day. Once you've been consistent for a couple of months we go with three days in a row, then a rest day; for life long good times!

How long will it take to see results?

How long is a walk in the bush? Well, depends how much effort you're willing to put in. Same here! Be on your nutrition, come to class, work hard, then you could start to see results in a few weeks. You'll probably feel them before you see them. Little things like movements getting easier, sleeping better, then clothes fitting different. It's effort-in, results-out.

Do you guys offer massage, physical therapy, or dietician services?

Indirectly. We have folks that we've worked with personally for years and recommend regularly. We recommend them because they've gotten us results. As a bonus, they're all open-minded professionals that improve their knowledge and technique over time (just like us 💪😄).

Do I have to be fit before I can start CrossFit?

No. We get asked this one ALL the time. It will actually be more beneficial if you start CrossFit without any knowledge of how to exercise. Yep. The fresher you are, the better this will hit you! With us working together from day-dot we'll set a solid foundation, insist on outstanding (see; SAFE) technique, and lower the risk for injury.



Will I get bulky?

​​A common question/fear, and has a lot to do with why women tend to smash the cardio instead of the barbells. But, it's bollocks. It is absolutely crucial that women incorporate strength training into their exercise regimen. Women in particular because they are at higher risk for osteoporosis, and treadmills won't increase bone density anywhere NEAR as much as strength training!
A big part of building muscle is testosterone. Women have roughly 10% the testosterone of men which makes it difficult to build large muscles naturally. Female bodybuilders are working HARD to achieve just that look, taking special "supplements", eating a bulking diet, and exercising very differently than we do.
CrossFit is far more likely to achieve a lean, hot af look.

I can’t do CrossFit because I have back and/or knee problems!!!!

Are you a tradie? Enlisted? Mum?

People hurt their lower backs, knees, shoulders, etc doing everyday stuff and are afraid to exercise those areas. HOWEVER! Refusing to work on them is creating imbalances and increasing the risk of MORE injury. If you ignore those "problem" areas it'll just reinforce bad movements, and then you die. You've got to get in there and STRENGTHEN the noticeable and surrounding muscles. CrossFit teaches folks how to move proper (and do other stuff good too), exercise with good mechanics, get you back in the action, and keep you there!

Is it safe?

Mate, you could get carpel tunnel playing XBox.

CrossFit is safest when done correctly. In our Intro classes we focus on good mechanics, quality movements, and keep on you to stay solid FOREVER. Safety is a Top 10 priority, only behind things like cool headbands, using enough chalk, and telling everyone how much fun you had at CrossFit.

CrossFit workouts look hard!

Have you considered steroids? Kidding.

Never fear, they look hard because they are hard, but it's all relative. The workout is made to be very challenging. But that same workout can be adjusted to suit the needs of each person in class. We change the movements, weights, repetitions, rounds, and distances to fit each person’s abilities.

Working out at CrossFit vs home?

First guess, fun, that's why you're reading the bottom of this page.

But really, it's coaching.

Having a smart, handsome, funny, charming, 6.2" (legit?), knowledgeable coach will reduce the risk of injury, improve your fitness (much) faster, fix bad mechanics, and improve good ones.


It's also mates.
A big part of CrossFit is community, the team. Having a good base of positive people/larrikins around you is the best environment to train in. Not only will you be pushed harder because of the group support, but you will have a great time doing it!


In a CrossFit gym you will see an enthusiastic, supportive bunch of people, having a bloody blast.

bottom of page