Begin With The End In Mind

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Begin With The End In Mind

We’ve had an amazing year at CrossFit 4504 and our members have achieved so many of their fitness and life goals. As 2017 draws to a close, we’d like to wish everyone a safe and happy holiday heading into 2018.
We’d also like to encourage those who are thinking about next year’s fitness goals. Our members are currently booking appointments with Coach Lisa to discuss what they want to improve on in 2018. The box as a business has also set goals as to what we want our members to experience when they train with us at CrossFit 4504. We have quite a list as we continually strive to improve our members experience!!  But rather than bore you with pages of reading, we’ll just share a few of them now…


This is something we are genuinely proud of and believe makes CrossFit 4504 a unique box to train with. Your membership with us includes unlimited class time, and we like to ensure our class attendance numbers are capped. This is so coaches can focus on each member in the class during its entirity – something which can’t be achieved in large classes. So it’s kinda like a PT session with friends!  Our classes are not about packing people in, quite the opposite actually. Keeping class sizes small allows our coaches to watch you during workouts and help you maintain technique in an effort to improve without injury. If you’ve read any of our previous blogs, you’ll know how much we bang on about correct technique and movement – which brings us to our next goal…….


Here we go again – but seriously, we can’t stress enough how important this is. CrossFit has copped a bad rap in previous years in relation to poor form during WODs. Poor form or movement only leads to bad habits and long term injuries – and nobody wants that. There’s no need for it to happen either. You may have also heard us say that CrossFit is infinitely scaleable, which means that you don’t need to bust a poofoo valve every time you train!  Since opening over 3 years ago, CrossFit 4504 has been determined to focus on optimal movement, mobility and technique. This means that members are continuously encouraged to think about how they are moving, how each movement feels in relation to their body and incorporating accessory exercises which can help them improve mobility and strength. While intensity during WOD remains the same all of our members are scaled on certain movements, depending on their technique, strength and mobility levels. Once they improve these aspects of their training, we see them add load and complexity to their WODs. It’s so exciting to see them surge forward and achieve things they never thought possible. And they do so with confidence because they believe in their movement standards. Our members are shining examples of success in achieving correct technique and enjoying every minute of it.


2017 has been an amazingly successful time in developing this ethos. The members of CrossFit 4504 have become a close knit community who are beyond encouraging of each other. There is always someone on hand to jump in and help those finishing the last reps of a WOD and our members lounge is full of laughter and chatter before and after classes. New members are instantly made welcome and their success in finishing a class is celebrated by all. Friendships have been formed through sweaty bonds and there are smiles of satisfaction throughout the box.  Our coaching staff go above and beyond the meaning of ‘Duty of Care’! If you’ve not been to class in a few days, expect to receive a message or phone call asking how you are. If you’re away for an extended period, you will know you are missed and will be contacted by both staff and members alike wanting to know when you’ll return to training.  We encourage an ego free zone. We’re not sure that’s entirely possible, but our members can tell you that no one person is more special than another. If you turn up and put the effort into achieving as much as you can each time you train – you will be congratulated. By everyone!

So that’s a few of our goals from 2017 – which we’ll continue to work on. What sort of goals are on your fitness list for 2018? We know a great place to achieve them if you want some support…. 😉


If you’d like to experience the CrossFit 4504 Difference register below for your FREE 7 Day Trial

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