Purpose
Training without a purpose serves no purpose at all. I mean sure you are out there moving and some would argue doing something is better [...]
Why We Aren’t the CrossFit Games….and why WE ARE!!
At the moment there is a lot of excitement because the quest to crown the Fittest on Earth has just begun for 2018 with the [...]
Beating the Winter Blues
Winter is here and with it comes cooler weather, darker mornings and warm & tasty comfort foods. Coupled with the self-realisation that half the year [...]
Exercise for the Mind, Body & Spirit
We speak a lot in our blog posts about how CrossFit builds strength, endurance, speed and flexibility. We also speak of the strength it builds [...]
Comfort..the Enemy of Success
Hands up who feels comfortable with their current efforts at training? Do you desire to be better or do you just show up for the [...]
Struggling with your Health….Let Us Help You
This is Rob. Rob is a doctor, so we can’t show you his face!! G’day Dr Rob! Dr Rob loves CrossFit & CrossFit 4504 – [...]
Wear your Pride with Pride
A few weeks ago, we asked the CrossFit 4504 crew to let us know ‘What makes you proud?’ A whiteboard was provided along with colourful [...]
Are You an Inspiration?
Here’s a little story…. Johnny has had one of those days where he feels like he should have just stayed in bed! And he also [...]
Happy Mother’s Day!!!
“The strength of a mother is like no other. During times of stress, she may struggle to find her way because she’s facing her own [...]
How We Measure Success
Measuring success is fairly important to most of us. That feeling of satisfaction when you achieve something you’ve been aiming for – that’s the feeling [...]