Who, What, When and Where CrossFit Shoalhaven is and has come from:

CrossFit Shoalhaven also known as CFS, is a family of experienced, intermediate and beginner athletes. CFS draws its staff and athletes from both the civilian and ex and current military communities. Amongst our ranks are people whom have competed in 100km Endurance Runs and CrossFit Games, to athletes whom have commenced with CFS their fitness journey for the first time in their life at middle ages, to senior citizens seeking to improve the quality of their lives.

People like yourself have joined the ranks of CFS with a desire to improve the quality of their lives and become the best version of themselves possible. They joined CFS and not a different gymnasium because CFS offers real results in a safe, family atmosphere through a proven system. This is achieved by:

• Our strict adherence to safety and biomechanics through instruction of fundamental and functional movements
• Our use of exercise programming which challenges all three metabolic/energy path ways, thus improving strength, conditioning and cardio fitness capacities
• Our supportive, fun and motivating atmosphere
• Our variety of new stimulus through constantly varied functional movements performed at low and high intensities challenging all the facets of human fitness, from strength, stamina and power, to flexibility, balance, agility and cardio respiratory endurance.
• Our endorsement of quality proven eating models and nutrition recommendations

CrossFit Shoalhaven is much more than a regular gymnasium. There are no cable machines or isles of cardio equipment lined up in front of TV’s and magazine racks. There are no mirrors on the walls at CFS, there are no elliptical trainers or stair masters either. There are only results at CFS.

CFS applies itsself to the CrossFit methodology created by Greg and Lauren Glassman from America. It is a proven system employed by many military and first response units the world over. It is an ‘open source’ system where the CrossFit, Gymnastic, Weight Lifting and Athletic communities input and assist in the development of the methodology used, ensuring only quality information is used, providing all CrossFit Affiliates the world over with a Premium Product proven to improve quality of life, health and fitness and forge the highest level of fitness within each individual.

Whether an elite athlete, weekend warrior, social sportsperson or inexperienced/unexposed ‘unfit and unhealthy’ beginner, CrossFit Shoalhaven is your complete one stop shop enabling you to forge the highest level of health and fitness possible. Improving the quality of your life and performance in your chosen pursuits.

What is CrossFit?

Affiliate - CrossFit Shoalhaven

CrossFit Shoalhaven is a Strength & Conditioning facility located in the Industrial area of South Nowra. CrossFit Shoalhaven otherwise known as CFS has been an CrossFit Affiliate in the Shoalhaven area since July 1st 2010 and its founder has been Instructing athletes in CrossFit Fundamentals since Sep 2005.

CFS conducts group CrossFit Classes for adults and children and encourages its athletes to use their new found fitness in activities and endeavours throughout the greater Shoalhaven in all it has to offer.

Photography courtesy of Matthew Batchelor.

Nicole "Nic" Farrugia - Managing Head Coach & CF Kids Trainer

Coming from a strong background in dancing (both teaching and performing), Nic had always been fairly ‘fit and healthy’, but with lifes changes (getting married, having a baby etc) the dancing stopped and the scales went up. 

Nic came to CrossFit Shoalhaven in January 2012, standing at 158cm and weighing in at 99.4kg, she knew it was time to make some changes to her diet and lifestyle and ‘get healthy’ – little did she know the impact CrossFit was about to have on all aspects of her life. With almost 40kgs gone, Nic has embraced the fitness industry and all that is CrossFit.

Nic is passionate in sharing her experience and helping people get their lives ‘back on track’.  She believes with guts, determination and commitment everyone can enjoy the feeling of strength through accomplishment, regardless of age or fitness level. 

‘CrossFit has changed my life.  I used to exist in a life where I watched others from the sidelines, now, I am an active participant.  Not only have I lost weight, I have gained confidence, strength and most importantly happiness within myself.  My stress levels have decreased dramatically, and life just feels easier. ‘

Qualifications

• CrossFit Level 1 Cert
• CrossFit Kids Cert
• CrossFit Powerlifting Cert
• CrossFit Gymnastics Cert
• CrossFit Mobility Cert
• CrosFit Scaling Cert
• CrossFit Games Judge
• Bootcamp Instructor
• Bootcamp Kids Instructor
• Certificate III Group Fitness

Kieran Eccleston - Evening Adults Class Instructor

Brian Bramble - Morning Class Instructor

Brian loves the mental and physical challenge that something new brings, and that's what got him involved in CrossFit.

His sporting background is varied.  From soccer, baseball, football and athletics as a child, rugby league and rugby union as a university student and then on to boxing and long distance running.  Throw in a little bit of rock climbing for good measure.
These days Brian balances being a business leader with the necessity to keep moving and mobile as his days are spent behind a desk. It's what he sees as necessary for himself that Brian brings for others. Whilst he never pictured being a coach, the skills of leading a business transfer to leading a class. 

"Constantly varied, that's the bit I love most" says Brian.  "I'd never skipped or olympic lifted before walking into CrossFit in 2013, which confronted me in the box, but now I can't imagine my day starting any other way".

CrossFit Kids is a method for teaching Greg Glassman’s CrossFit to children ages 3-18. Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.

CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high-school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; it is inexpensive and often requires little or no equipment, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives.

CrossFit Kids programs can be found in over 1,800 gyms and more than 1,000 schools worldwide.

For daily CrossFit Kids workouts and Registered Program announcements visit the
CrossFit Kids Instagram: @crossfitkids

CrossFit Shoalhaven Kids Program

Our CrossFit kids program is broken up in 3 groups:

• Titon Tots (pre-school 3-5)
• Kratos Kids (primary school 6-11)
• Teens (high school 12 - 17) 

Note: Children progress as they demonstrate competence in our fundamental skill and show their ability to operate as effective team member. 

Memberships

Tots and kids are a term comitment of aproximatly 10 weeks. Billed weekly through Direct Debit. Family discounts are available for each child. 

Unlimited Student membership at $27.50 a week for the Teens are recommended as we encourage our teens to attend a number of the adult classes beyond the Tue & Thur class. True strength and conditioning requires a minimum of 3 to 4 sessions a week, we find this a successful way of integrating our teens into our adult classes. If the teen can not attend more than 2 classes per week in the term fees apply in aligment with Tots & Kratos Kids classes.

"Click Here" to purchase a term membership

Class Schedule

Tuesday

• Kratos Kids - (Primary School aprox 6 to 11yo) 4:00 to 4:45pm
• CrossFit Teens - (Maturity and skill based aprox 12 to 17yo ) 5:00 to 6:00pm

Wednesday

• Titon Tots - (Pre-school from aprox 3-5 yo) again maturity based. 4:00 to 4:45pm

Thursday

• Kratos Kids - (Primary School aprox 6 to 11yo) 4:00 to 4:45pm
• CrossFit Teens - (Maturity and skill based aprox 12 to 17yo) 5:00 to 6:00pm

"Click Here" to purchase a term membership today