At Rec Gym, our CrossFit program is designed to give our members a challenging and effective workout experience. Our certified coaches lead members through high-intensity workouts that incorporate functional movements, weightlifting, and gymnastics. With a focus on improving overall fitness, our CrossFit program can benefit anyone from beginners to elite athletes. We offer a variety of class times to fit even the busiest of schedules. Additionally, our community-driven atmosphere means that our members motivate and support one another, creating a positive and encouraging environment.

TRACK 1: REC FIT

This is our fundamental program that we have offered for the past 7 years, 7 days per week. Offering a blend of bodyweight and resistance training along with mixed modal conditioning. We use this program to develop basic skills in gymnastics & weightlifting whilst also learning to condition our bodies correctly. This program has produced incredible athletes over the years and has also helped a wide variety of people have a more active lifestyle.

TRACK 2: REC COMPETE

An advanced level CrossFit competition program aimed at athletes looking to compete at a quarter/semi final level and work towards the CrossFit Games. This program is recommended for those with a high training age who have been consistent over many years and are looking to take it to the next level.

TRACK 3: REC MASTERS

This program has been a long time coming, we have had a large amount of Masters athletes who have been with us over the years. With this in mind we have developed Rec Masters to cater for them directly on a daily basis.

TRACK 4: REC BARBELL CLUB

RBC has been operating now as an official NSW Weightlifting Association affiliate since the start of 2023 and we are continuing to expand this 5 day per week Competitive Weightlifting program.

TRACK 5: REC ONLINE

Our online programming gives exclusive access to all of the above with our 7 day per week program offering, that has developed thousands of athletes over the years. Using a mixture of Strength & Conditioning, Gymnastics skill work, Weightlifting and ‘prehab’ based warm up principles we offer a unique training program that can be done on your own, or better yet, with a friend or two.

Day of Programming Example:

Lower body Strength/Power focused.

WARM UP (all tracks)

Dynamic Laps: butt kicks, high knees, lateral steps, karaoke, high kicks etc

2 Sets

10 Striders

15-20 Crossover Symmetry Banded Lateral Steps

10 Cossack Squats

10 Prisoner Goodmornings w/ band above knees

10 Thoracic Rotations

Build from empty bar to 65-70% Back Squat.

STRENGTH (15:00 - off season build)

Go every 2:30 x 6 Sets

6-4-2-6-4-2

Back Squats - wave load format. Finish at 85%.

RecFit/RecMasters perform 6 SL RDL’s per side after each set.

RecCompete perform 12/9 Cal C2 Bike Sprint @ high damper before each set.

CONDITIONING (7:00)

2:00//2:00//3:00 intervals no rest between

16 Dual KB Front Rack Lunges

8 Burpee Pull Ups

AMRAP KB Thrusters in remaining

Score is total thrusters completed.

RecFit @ 20/12kg

RecMasters 12 Lunges @ 16/12kg & 6 Burpee Pull Ups

RecCompete 24/16kg

ACCESSORIES

3 Sets for quality.

20 Reverse Hypers

20 GHDSU

FS Handstand Hold practice or HS Box Pike progression

1:00 Rest

RecFit/RecMasters

20 GHDSU to parallel (remain hollow)

SKILL WORK (RecFit + RecMasters)

Pistol Squat development.

2 Sets

6 Box Step Downs as low as possible

2 Sets

6 Foot Tucked Squat ea side

2 Sets

6 Lowers To Candlestick ea side

EXTRA CREDIT (RecCompete)

Go Every 2:00 x 8 Sets

Power Clean + Hang Power Clean + Jerk

6 Paused Ring Dips

Final 4 sets are at same challenging load.