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We put the WOD up daily on our Instagram feed. Be sure to turn on notifications so you don't miss out on the WOD or any of our other shenanigans!


Put your water bottles in the freezer tonight team - it’s gunna be πŸ₯΅ tomorrow!

Put your water ...

If you wanted to get in on the #tribalclash action but didn’t want to compete, here’s your chance - you can volunteer! #Repost @tribalclash with @get_repost ・・・ We ❀️ our volunteer crew πŸ™Œ want to be part of our Tribal fam in Wollongong?! Head over to our website and find out more (link in bio) #wearetribal #tribalclash

If you wanted t...

Big volume competition day for you tomorrow. A simple triplet, with relatively high volume. The challenge is in the 75 toes to bar in the middle - this will break up the pack! Enjoy!!

Big volume comp...

Tomorrow we start off with our skill work for the week. Hopefully you are noticing an improvement in numbers and time as we come into week 7. Then we finish off with a bit of midline madness - OHS and sit ups. Get keen!!!!!

Tomorrow we sta...

Hope you all had a great weekend! Tomorrow we work a barbell complex for quality where you can increase & decrease weight as needed through the seven rounds. Then, a little finisher which will remind you of 'Nicole' from testing week.

Hope you all ha...

1 week to go until the big man comes!! πŸŽ…πŸ» We kick things off with 2 practice days in a row. You can expect squatting on both days as well as the opportunity to test out how all of those strict pull-ups have helped your kipping ones! We then take the intensity up a notch with a big Competition Day followed by a Mental Toughness day complete with a LOT of Clean & Jerks (& running). This one will test your ability to transition quickly & hold on to the bar! We see out the week with another great practice day which will give you an opportunity to see how much progress you've made with you Double Unders - have you been practicing them?? Fear not, you know we have plenty of options for you if you aren't skipping πŸ˜‰ Saturday CrossFitters make sure you are booked in to your sessions as you won't want to miss this badass Memorial WOD! ✌🏼

1 week to go un...



How fast can you move your balls?? There is A LOT of transitions in this work out so focus on keeping them fast and try to move at a steady pace through the med ball carry. There's an additional surprise if you make it to the end of this workout... (no it's not the assault bike!)

How fast can yo...

It's been a while since we had a practice day purely for weightlifting. Enjoy having time to focus in on some of the finer points of these lifts. Remember that there is always something to learn, and always areas to improve on - tomorrow is another chance!

It's been a whi...