May 1, 2025

EVENT 1

“Terminal 3”
12’ AMRAP
3 Rounds
1’ A Max Cal Row / 1’ B Max Wall Walks
1’ B Max Cal Row / 1’ A Max Wall Walks
1’ Max Synch Burpees Box Jumps Over 20”/24”
1’ Rest

Scaling Options
20” – Wall Walk – Must complete 2 to equal 1 Rep
30” – Wall Walk – Must Complete 3 to equal 1 Rep

At the count 3-2-1 Partner A will begin the Row while Partner B will begin the wall walks. On the second minute partners will swap stations. On the third minute both partners will complete the burpees box jumps over.
The fourth minute will be a rest.
A step over is allowed and partners can decide who begins the rower/wall walk each round
Continue in this style for the following 2 rounds.

EVENT 2

“Grit & Grace”
16’ Running Clock
For Load:
Alternate each set . Each partner completes
12/9 Cal Echo Bike
12 Clean & Jerks
12/9 Cal Echo Bike
10 Clean & Jerks
12/9 Cal Echo Bike
8 Clean & Jerks

EVENT 2 & 2.a

“Last Pull”
Find your 1RM Hang Clean ( Power or Squat )

There workout is a 16-minute running clock. There is no rest between event 2 and event 2.a.
Both partners can select the load for the C&J. They can increase it each set or keep it the same.
At the count 3-2-1 Partner A will complete the calories on the Eco Bike and will then move on to the Clean & Jerk and when 6 of the 12 repetitions have been completed ,partner B can now begin the calories on the Eco Bike. When Partner B has completed 6 of the 12 C&J partner A can now begin the second set of calories on the echo bike.
Continue in this style for the 10 and 8 repetitions.
Once event 2 has been completed partners can now begin the 1RM Hang Clean.
Partners can have as many attempt as they like as long as it’s within the time cap.

EVENT 3

“The Haul”
In Pairs – For Time – 15’ CAP
100m Deadball Carry 35/55
80 WBS 6/9
60 Toes Through Rings
80 WBS 6/9
100m Deadball Carry 35/55

At the count 3-2-1 Partners can begin the workout and swap the deadball carry every 20m.
The repetitions of wall ball and toes through rings can be shared any way.
There is a tiebreak at the end of the toes through rings.

Scaled options
Ab Mat Sit Ups
2=1 Rep

25Kg/45Kg Deadball

EVENT 4

“Crossroads”
For Time: 11’ CAP
( This workout will be announced on the day )

HEAT SCHEDULE

Member of the Month: Matt Durham

September 3, 2024

Matt is an absolute badass CrossFitter, always ready to improve and take on the next challenge.
He is an inspiration for many of us in the gym! He is super humble, supportive of other members and overall a great guy!

Here is Matt’s journey in his own words

What initially drew you to CrossFit, and how has your perspective on fitness evolved over the years?
I first tried CrossFit 12 years ago. Someone showed me a clip from the 2011 Games and theworkouts looked challenging, so I wanted to try. At the time I had been doing triathlons, which were taking up a lot of time cycling and running. Six months later I entered another triathlon and my results were identical despite doing nothing but CrossFit. My perspective on fitness has changed over the years, from seeing fitness as a test of absolute endurance, to seeing fitness as the ability to handle whatever life throws your way. As a kid I was a swimmer and spent hours grinding away in the pool. To make fitness sustainable you want to enjoy what you’re doing.

As someone in your 40s, what advice would you give to others about staying fit and healthy as they age?
The advice I would give is ‘All or Something’ - if you can’t train at the time you want, train when you can. It’s better to do something than nothing, because there are a whole lot more distractions competing for your attention later in life.

Can you share a memorable moment or achievement in your CrossFit Journey that you are particularly proud of?
First muscle up, and winning a couple of masters comps. I’m genuinely happy anytime I finish a workout that looks challenging.

How do you balance the demands of being a single dad with maintaining such an impressive level of fitness?
When I became a single dad I had five years away from training - work and kids and life got in the way. But I missed CrossFit and knew that I wanted to get back eventually. Now the kids are both at school my routine is normal enough to train again. I train every second week at the moment (when I don’t have them), and try to jog in the weeks between. My kids say I’m always moving around at home, which is true - either in the house doing lunches or dinner, or outside in the yard doing a garden job. I walk/ride with them to school and to the bus-stop. Having a good level of fitness as a parent helps with everything else.

What’s your favourite CrossFit workout and how does it challenge you both physically and mentally?
My favourite is Karen (150 wall balls) because it’s a good test of repetitive suck. I got damaged by it when I first started CrossFit, as it looks so simple. It challenges you to balance the pain in your arms/legs with your rocketing heartrate and I think its a good metaphor for CrossFit in general.

We’ve all got that one movement that makes us groan. What’s yours?
Mine is Toes to Bar. Once the core goes, it goes.

What are your other favourites and what’s to love about them?
My favourites are handstand walks and triple-unders, because you don’t do them every day and it’s a challenge to try.

In the middle of a WOD, what animal would best represent you?
A giant tortoise. I’m trying to get to the end while absorbing the blows from each movement.

You’ve been asked to write a sales pitch for Crossfit. How would you pitch it?

CrossFit has a knack of making you want to come back to the gym tomorrow. Suck at a workout? You’ll want to come back to get better. Ace a workout? You’ll want to come back and ace it again. Also, it’s like a jungle gym for adults - what’s not to like!

Crossfit Inc. decided to name and design a WOD in your honour. What would the “Matt”WOD be?

MATT -
3 Rounds for Time:
40 Wall Balls (6/9Kg)
300m Run
20 Box Jumps (24”/30”)
10 Clean & Jerk /Snatch / Thruster (42.5/60kg)
5 MU / 20m HS Walk / 20 Triple Unders

Member of the Mont: Michael LeRoy

August 11, 2024

The results that Michael has gained in such a short time are quite remarkable.
He is hard working, dedicated and an absolutely great guy. The perfect fit for our communnity!

Below is MIchael’s journey is her own words!

You have been CrossFitting for a little over 1 year. What aspect of CrossFit Metal Therapy do you enjoy the most?
I love the variety that CrossFit workouts bring to the table. I used to go to the gym back in the day and it just doesn’t have the same variety of exercises and focus on mobility. That variety keeps me engaged and going back for more. Also you can’t answer this question without mentioning the community. It’s great to be able to train surrounded by awesome people every week.

What piece of advice would you give to someone who is just starting their CrossFit Journey?
Just do it. I hesitated a fair bit before starting because having just become a dad a few months before, I wasn’t sure I’d be able to make the time commitment necessary and really do the whole experience justice. But even going just twice a week then later three times, I’ve been really impressed with the improvements in my strength and conditioning.

Despite Melbourne has seen many cold days, you have been extremely consistent and the results speak for themselves. How do you stay motivated even when you don’t feel like training?
Getting up early on Saturday mornings never gets easy, although it was a tad easier when there was a batch of fresh pastries waiting at the end of the WOD :D In all seriousness, for me it just comes down to time. I don’t have ample opportunities to work out so when I do, I take advantage of it. I’’ll take the opportunity to say I admire any parent that stays in shape.

Not many would know that you can speak fluent French, tell us a little more about this.
Bien sûr! Here’s my life story: my folks are from Belgium but I was born in France and grew up there for about 13 years in the tiny town of Voreppe. Then my family moved to the Philippines for work. I went to an American highschool there for 4 years then off I went to Australia for university. I haven’t had much opportunities to speak my native language for a long time so I actually love the fact there’s a few French people around CrossFit I can practice with :)

If you had to choose a go to pump up song that gets you through the toughest workouts which one would that be?
It’s gotta be a Linkin Park song. Something like “Papercut”.

We’ve all got that one movement that makes us groan. What’s yours?
I’ve got way more than one.. :D but I think Wall Walks probably take the top spot. Honorable mention goes to Thrusters.

What are your other favourites and what’s to love about them?
I actually quite like the Goblet Squats. I always feel really well balanced doing those and get a good workout. I’ve also really grown to like the barbel exercises like the Clean. Feels great when you land it properly with the elbows up!

In the middle of a WOD, what animal would best represent you?

What’s an animal that’s lanky and does things beyond its physical capabilities? Let’s go with the

giraffe :)

You’ve been asked to write a sales pitch for Crossfit. How would you pitch it?
Tired of the same old gym routine? CrossFit is the perfect blend of challenge and camaraderie.
It’s fitness with a twist—lifting, sweating, and pushing limits, all while having a blast. Join us and redefine your workout!

Crossfit Inc. decided to name and design a WOD in your honour. What would the “Michael” WOD be?

MICHAEL

For Time

50 Cal Row
50 Sync Goblet Squats 15/22.5
500m Run
50 Sync Toes to Bar
500m Run
50 Goblet Squats 15/22.5
50 Cal Row

Member of the month: Maria Phan

July 9, 2024

Maria is an exceptional dedicated and hard working individual. Never shies away from a challenge and always ready to conquer the next wod!
Below is Maria’s journey is her own words!

We all know you have a full-time job and juggling two beautiful children. It can be tough at times! How do you manage to balance it all out and what advice would you give to a mum that perhaps has lost motivation along the way?
I would be lying if I said it wasn’t a constant struggle, as most parents would tell you. However, I am very lucky to have an incredibly supportive husband who sacrifices a lot to allow me the time to train. He never lets me waver, telling our kids, “Discipline comes first; motivation is just the byproduct.”
My advice would be to surround yourself with an amazing family and gym community like we have here at Metal Therapy! I can’t tell you the number of times Coach Logan has turned into a babysitter to give me an hour of sanity, all with a big smile on his face. Or how Coach Gab comes up with the most fascinating car games to distract my disgruntled 2-year-old, catching the attention of every male in the class who eagerly wants to ditch the workout and join in!
Even then, sometimes none of that works and I feel defeated. That’s when the 9:15 superheroes step in, reassuring me with a caring smile that they can’t hear the excruciatingly loud screams. They proceed to sacrifice their training and rest to hold my son and run around playing games with him while I train. Special shoutout to Em, Kristy, and G, to name a few! And the numerous members from the 6 AM and Saturday crew ❤️ who encourage me, give advice, and push me to be a better version of myself every day!

You are an extremely dedicated person. I remember running being one of your weaknesses until last time we ran together, and I could see your ponytail getting further away from my eyesight by the second. What are you focusing on or what would you like to improve at the moment?
There is always something I want to work on, like muscle-ups and handstands, but my biggest focus right now is improving my mobility. I’m trusting my coaches wholeheartedly; once my mobility improves, the rest will follow!

You have been doing CrossFit for a very long time now! What keeps you coming back and what are your best memories?
I love CrossFit because of the camaraderie! There is nothing like the feeling of doing a gruelling workout and looking over to see these incredibly strong humans on the verge of tears, pushing through one rep at a time while motivating each other. I have so many fond memories, from competing and doing 6 AM dress-ups and breakfasts to some extremely challenging yet memorable workouts like the one Sarah made the Saturday crew do six months ago.
But my fondest memories are from when I first started CrossFit. As a typical new CrossFitter and a tribute to how CrossFit makes you feel, I thought I was tough and could play with the big boys. So, against my husband’s recommendation, I joined in on an SAS workout. I proudly finished the workout three and a half hours later, then went into anaphylactic shock. You would think I would have learned my lesson, but I was hospitalised three times that year for the same thing!

If you could start over your CF journey, would you make any changes and why?
If I could start over my CrossFit journey, I would take it very slow. I would spend a few months at a CrossFit gym learning technique with a broomstick and working on mobility. I’ve found that trying to strip back now and unlearn poor technique is a lot harder than getting it right the first time.

We’ve all got that one movement that makes us groan. What’s yours?
BOX JUMPS!!

What are your other favourites and what’s to love about them?
Like most people, I obviously love all the movements that I can do, like double unders and strict pull-ups. But I secretly also get excited when handstand push-ups and muscle-ups are programmed in, thinking today will be the day that I get one...still waiting for that day!

In the middle of a WOD, what animal would best represent you?
I’m a SLOTH…especially when an Erg is involved!

You’ve been asked to write a sales pitch for CrossFit. How would you pitch it?
Get ready to join CrossFit: lift weights, climb ropes, swing kettlebells, and conquer gruelling obstacle courses with running, jumping, and crawling. Sweat, laugh, and cry all at the same time—now your through the warm-up and ready to start the class! but don’t worry because CrossFit is a team sport, and you’ve got the strongest and fittest team around!

CrossFit Inc. decided to name and design a WOD in your honour. What would the “Maria” WOD be?

“MARIA”
For Time:
15-13-11-9-11-13-15
Thrusters 35/50
6-8-10-12-10-8-6
Lateral Burpees Over Bar

*Part A must complete the first set of thrusters and burpees then part B ill complete the same set.

Member of the month: Muskan Jen

June 6, 2024

Jen ‘s is like a ray of sunshine shining through the gym. She is bubbly, positive, hard working and always very supportive of other members.

Below is Jen’s journey is her own words!

You have been CrossFitting for only ten months and you have already participated in the CrossFit
open, first CrossFit competition and Olympic lifting Competition. What a journey so far!
Can you tell us what you enjoyed the most out of these three events?

Oh hard to pick because each one was so encouraging and exhilarating but if I have to pick one probably Olympic lifting comp at Westbourne gym. I got to see some strong girlies perform to their best ability. My nerves also started to get the best of me early on in the comp and the support from Nicole and Logan’s coaching helped me fill some confidence back in me.

Besides being a CrossFit addict like the rest of us, what else do you enjoy doing in your free time?
CrossFit is so fun and I feel like not many things top it. For my free time I love to cook, watch comedy
shows, sing (although not very good at it), love to spend some quality time in nature or with friends and family. Really your average gal nothing special.

Everyone has a workout that they remember, usually because it brought us to a new dimension.
Which one is yours?
Oooo I love the Angie. 100 on 100. It’s simple yet you’re essentially dead in the end top to bottom! I like longer workouts (20min) more than the shorter ones (10min) because as I’m quite new it gives me a chance to develop my skill for that movement without feeling the pressure of time.

How has CrossFit changed your life outside the gym? Any surprising benefits?
Too many to count but one big one would be building a routine. I could not see myself doing the same thing every day at the same time every day but I wanted to work on that and since I’ve joined this gym, I’ve seen improvement in my routine because there is variety in the skills we learn at Metal Therapy every day and the rest of the day can be mundane no issues. So a bit of stability and a bit of chaos.

If you had any superpower to help you in CrossFit, what would it be and why?
Speed I think! Speed to think fast act fast go faster in the wods. Hard with my tiny little legs and I feel like I run like a penguin. However, I’ve seen Kristen and learned from her to better pace the workouts and build efficiency over time instead.

We have all got that one movement that makes us groan. What’s yours?

Double unders unfortunately. Muscles in my foot start to scream almost immediately.

What are your other favourites and what’s to love about them?
As hard as they are I like thrusters, hang cleans, split jerk and wall walks. These all are powerful and technical ones and use both legs, arms and core equally I think.

In the middle of a WOD, what animal would best represent you?
Hmm.. I would say an otter because they are always in partners and groups. I can work harder and faster with a partner and a group.

You have been asked to write a sales pitch for CrossFit. How would you pitch it?

CrossFit is like one size fits all. No matter what goals, ability or strength it will shapeshift according to you until you’re ready to unlock your full potential.

CrossFit Inc. decided to name and design a WOD in your honour. What would the “Jen” WOD be?

Jen

20 Min Amrap - Partners
15/20 Cals Row
10 Thrusters 35/50
15 Hang power cleans 35/50
Wall Walks
2…4…6…8…10

* Partners alternate each movement except the wall walks which are shared.
Wall Walks will increase by 2 each round, once you complete the 10 you will go back to the start.

May 3, 2024

EVENT 1 - The Loop

2 RFT: (10' CAP)
500m Run
40m Deadball Carry 35/55
320/400m Row
40m Deadball Carry 35/55
21/30 Cal Echo Bike
40m Deadball Carry 35/55

This workout will be completed as follow the leader style.
At the count 3-2-1 Partner A will begin the Run. When Partner A comes back from the run they will move onto the deadball carry as partner B will begin their run. Partner B will keep following partner A but they can only progress to the next movement if the station is free.
A tiebreak will be recorder as soon as partner A will complete the last deadball carry.
The tiebreak will be used in the event of a tie for the final podium.

EVENT 2 - KING KONG

For Load: (6’ CAP)
Establish your 1RM Clean & Jerk

Athletes will have a 6’ combined to establish their 1RM C&J.

1’ Transition

EVENT 2.a - HELL YEAH!

6 Min AMRAP
6 Synchronised Thrusters 30/42.5
6 Synchronised Lateral Burpees Over Bar

At the end of the of the clean & jerk athletes have one minute to load the bar to the required for event 3.a

EVENT 3 - The Deadly Quartet

14 Min AMRAP
105 Wall Ball Shots 6/9
75 Box Jumps Over 20”/24”
45 Pull Ups
15 Wall Walks

This workout is performed as an emom. Athletes must alternate every minute for the entire workout
At the count 3-2-1 partner A will commence the wall ball shots .The following minute partner B will commence the wall ball shots. When the wall ball shots have been completed partners can then move onto the box jumps over.

Continue in this style for the entire workout.
* Athletes must step down in the box jumps over.

EVENT 4 - THE LAST HERO

6 Intervals for reps
1’30” - Part A Cal Row - Part B Deadlift
30” Transition
1’30” - Part B Cal Row - Part A Deadlift
30” Transition
1’30” - Part A Cal Row - Part B Hang Power Clean
30” Transition
1’30” - Part B Cal Row - Part A Hang Power Clean
30” Transition
1’30” - Part A Cal Row - Part B Shoulder to Overhead
30” Transition
1’30” - Part B Cal Row - Part A Shoulder to Overhead

At the count 3-2-1 partner A will begin the row while partner B will begin the deadlifts.
Athletes will try to accumulate as many reps as possible during the 90” intervals. There will be a 30” transition before athletes will swap. Part B will begin the row while partner A will begin the deadlift.
Continue in this style for the entire workout.
This workouts is points based. Depending on the weight you will lift you`ll be awarded a certain amount of points. Athletes can change the load between movements if they like.

Male Female Points
42..5Kg 30Kg 1pts
50Kg 35Kg 3pts
60Kg 42.5Kg 5pts
70Kg 47.5Kg 7pts

Member of the month: Nicole Farrugia

April 9, 2024

Nicole is incredibly passionate, driven and dedicated. The results she has accomplished in such a short period of time are absolutely phenomenal! I’m excited to see what the future hold for this young talented woman.

Below is NIcole’s journey is her own words!

You have been CrossFitting for a year now. Which ones are your most memorable moments so far?
There are so many memorable moments but my favourites have to be the competitions: Double dose and Hells Bells. Being a part of these competitions really helped me step out of my comfort zone and form so many new friendships that I am so grateful for. Two other memorable moments have to be the recent CrossFit open and my first 12 days of Christmas workout which, if I’m being honest, was mostly memorable for its long-lasting pain!

Everyone knows you are really passionate about weightlifting and this past weekend you competed in your very first competition with 5 successful lifts and 2 PB’s. Can you tell us a bit more about this experience?
My first weightlifting competition and surely won’t be my last! I had so much fun that I felt kind of sad when it was all over. I’m pretty sure I went through all possible emotions in that time span – nervous, scared, terrified, happy, sad, overwhelmed but most importantly proud that I showed up and got it done. I couldn’t have done it without my gym buddies who showed up for support, Andrea and of course coach Logan’s guidance through it all.

Are there any other fitness goals that you would like to achieve in 2024?
I have a full list of fitness goals but top ones have to be:
- 10 strict pull ups
- Some double unders
- 45kg Snatch
- 60kg Clean ( & Jerk maybe?)

You have recently passed your test to become officially a recognised engineer in Australia.
This alone is pretty impressive! Are there any big plans ahead?
Getting recognised as an official engineer in Australia was a major step and such a relief. This was the first step to eventually be eligible for a more permanent visa which means getting residency and settling down. In the middle of all this I cannot not mention going back home temporary to Malta and marry my number one supporter Andrea!

It’s now time to know a little more about Nicole...

If you were granted 3 wishes what would they be?

Wish 1 – Teleportation superpower to come and go to Malta and see my family as often as I want to.

Wish 2 – Three dogs and my life will be complete: Dalmatian, Golden retriever and Australian Shepard.

Wish 3 – Proper vision. I am legally blind and cannot see to save my life.

What’s your favourite thing to do on weekends, besides the Saturday’s wod?
I do like to unwind on weekends and best way to do that is to sit down, switch on a tv series for background noise and get lost either knitting, crocheting or doing embroidery.

If you could travel back in time what advice would you give to young Nicole?
“Nicole stop overthinking, be brave and trust yourself, you got this.”

If you had to choose a meal to eat for the rest of your life which one would it be?
PASTA!!! – Spaghetti aglio e olio

Your favourite song of all time is...
No such thing as a favourite song with me but there is a favourite album that I find myself listening to every few months on repeat: Save rock and roll by Fall Out Boy.

We’ve all got that one movement that makes us groan. What’s yours?
Thrusters. As some members at the box have picked up on my saying: “DISGUSTING”. Double unders are a strong runner up.

What are your other favourites and what’s to love about them?
Definitely barbell snatches and cleans. I just love the technique and precision required to execute the perfect lift. I also love sots press but that’s because I can show off my mobility!

In the middle of a WOD, what animal would best represent you?
A fish on land in the middle of a dessert - gasping for air trying to breathe while trying to make it out alive.

You’ve been asked to write a sales pitch for CrossFit. How would you pitch it?
Lifting? Gymnastics? Cardio training? Why choose when you can do all with CrossFit. The sports that fits everybody and anybody at any fitness level.

Crossfit Inc. decided to name and design a WOD in your honour. What would the “NICOLE” WOD be?

For Time: Partners
-800 m Run-
10 Rounds
5 Power cleans 25/42.5
4 Front Squats 25/42.5
3 Kipping Pull Ups / C2B
-400 m Run-
10 Rounds
5 Power Snatches 25/42.5
4 Overhead Squats 25/42.5
3 HSPU
-800 m Run-

Member of the month: Andrea Bonavia

February 7, 2024

Andrea has started his CrossFit journey just a little over nine months ago. The results he has achieved within this time are astonishing. He is dedicated but most of all he is driven.
An example and inspiration for everyone in the box!

Below is Andrea’s journey is his own words!

Your CrossFit journey has very young roots. How did you come across this sport and made you want to try it?
The truth is Nicole actually found the gym and asked me if I’m willing to go with her. I was sceptical to try it at first, mainly because I did not know enough about the sport. I tried it, and well, 10 months later I’m still here and in love with the sport.

This year you have competed alongside your fiance' Nicole in the Hell's Bells competition. A gruelling two day event that tested your physical capacity as well as your mental strength. What is the biggest take away from this experience?
The biggest take away from this experience was the general community between all of us. Everyone cheering each other on and helping you get that extra rep. Another thing that I have to mention is just the improvement I saw both with myself and Nicole. I managed to carry out movements that seemed impossible a few months ago (yes, I am talking about snatches) and we also managed to finish every WOD together as a team.

Not long ago you started your nutrition journey with coach Logan ( Beyond the Gym ) and since you have achieved amazing results. Can you tell us a bit more about this experience?
When I first started CrossFit I was weighing at about 57kg, which anyone can guess is underweight. I wanted to change that, and after talking to Logan, I gave his programme a go. That all started in September, and up until this point I am currently at a healthy 65kg, a weight that I taught I will never reach. I still have a bit to go but I already feel much fitter and stronger, in daily tasks and especially when lifting heavier weights. All thanks to his knowledge and dedication.

You have been working incredibly hard and we can all see the overall improvements you have made.

What are the top three things you would like to achieve in the near future?
Clean 70kg - Snatch 50kg - Double unders

Not many would know that you can play the trumpet and you also played in a band back in Malta. Are there any other talents or passions we don't know about that you would like to share with us?
Yes, I actually have been playing the trumpet for over 20 years, a hobby that saw me participate in the traditional feasts we host in Malta. Apart from that I enjoy adventure and experiencing new things. I mostly enjoy the sea, where I used to take my gear and spearfish for hours at a time. More than catching fish, the experience is about the freedom you feel when you are under the waves suspended in water. Something that gives you a sense of calmness but at the same time excitement due to not knowing what to expect. Another hobby that I enjoy is video editing, where I grab footage that I take with my GoPro and phone and create a video to log places and events that I have been too. This is something that is easier in a place like Victoria due to its vast landscapes and culture around every corner.

We've all got that one movement that makes us groan. What's yours?
Sots press, it just hurts.

What are your other favourites and what's to love about them?

I love all the weightlifting movements, generally because of the skill required and the amazing things one can do with a refined technique. Apart from that I love anything on the bar, running, box jumps, and workouts that involve high endurance.

In the middle of a WOD, what animal would best represent you?

A Buck due to its competitive nature. If you see these animals go for it they keep going until they have nothing left in them. I tend to find a competition in everything, as it helps me push harder especially in the middle of a gruelling workout.

You've been asked to write a sales pitch for Crossfit. How would you pitch it?
Unlock you’re full potential with CrossFit, a holistic fitness experience that combines high-intensity workouts, friendship, and expert guidance, sculpting a powerful physique and empowering you to conquer your fitness goals.

Crossfit Inc. decided to name and design a WOD in your honour. What would the 'ANDREA' WOD be?

“ANDREA”

For Time: ( Partners )
800m Row ( Shared )
60 Snatch (25/35)
40 Synchronised Toes to Bar
800m Run ( Together )
40 Syncronised Burpees Over Bar
60 Handstand Push Ups
800m Row ( Shared )

Member of the month: Omar Quevedo

January 8, 2024

I am truly amazed by Omar’s hard work and dedication, it is truly inspiring!
His commitment to better himself does’t go unnoticed. in addition to being a kick-ass CrossFitter Omar consistently demonstrates unwavering support for fellow CrossFit members.

Belows Omar’s journey is his own words!

2023 has been an incredible year for you, filled with PB and amazing progress overall. What’s your plan for 2024?
Extremely happy for my 2023, honestly, there were so many changes and personal goals achieved.
2024 is a long list of goals: firstly, I want to be officially RX and add a few more competitions to my
list; secondly, I want to be involved with more people at Metal. I found fascinating how CrossFit can
create that sense of family, community, and support for each other; there are amazing people at
Metal, so I would like to keep doing that good “push” that we need during WODs; and another
personal goal is to finally get my Permanent Residence in Aussieland by the end of the year; I have
been working hard to achieve it.

Out of all these personal best, which is the one you are most proud of?
A few weeks ago, it was really good; I got in two weeks, 4 PBs; beyond the weight, it was more the process that took each one.
Snatch! WOW!, of course still working a lot to improve, but in that one I got stuck a few months on
the same weight and was blocking my mind, so I’ll say that mentally it was challenging to keep going
and just go a few steps back in order to improve.

Recently you started doing a little extra work after class with Mark, surely it must be motivating training with someone who shares the same vision as yourself. How important is it to you to have that mental support during training?
CrossFit is about people. During my journey, I had the pleasure of meeting marvellous people. Mark is awesome! We are aligned to support each other, which is a tremendous benchmark. Excellent friend, I must say, always catching on to everyone and giving a good example of leadership. I admire that!!; he’s now on my best friend’s exclusive list.
Also, I take this opportunity to highlight every person since I’ve started in Metal. Starting with Gab
and Logan, just admiration and appreciation!!!, secondly (I won't say names because they know that
I really appreciate all of them), originally with the 6.30 pm crew, then enjoying 5.30 pm, the
exclusive 4.30 pm, and some days 6 am.
Thanks to every single one for getting to know me and sharing a high five after WODs! ��
Also a few, improving their Spanish skills, please keep going amig@s!!!

We know you have been helping a friend at the Victoria Market selling Colombian food!
Tell us the top three foods we should come and try.

Number one that you can mix with almost everything is “Arepa” (white corn bread, but better), good at any time with any topping.
Secondly, “lechona” is basically rice, pork, and some spices, slowly cooked for 8 hours. It’s just delicious!!!
Least but not least, as a dessert, “Postre tres leches con Arequipe” omg, the perfect sweet combination, three milk cakes with sweet of milk, I know!! sounds crazy but tastes so good.
In 2024, I’ll be organising something to have dinner on a Colombian restaurant with the Metal Crew.
Be ready!

Beside your love and obsession with CrossFit do you have any other hobbies you would like to share with us?
” Love and obsession” liked that!! A few of everything depends on the mode: I love camping and hiking; Victoria has plenty of good places; get a good Coffee and go walking for hours; “Gamer” some weekends playing FIFA or some roleplay games; I'm a secret Geek most of the time; I’m also really good at basketball and soccer (football!!!), so feel free to invite me if you need a player.

We’ve all got that one movement that makes us groan. What’s yours?
Definitely, double-unders or box jumps—good at it! And when I have to do it, I put in some extra effort.

What are your other favourites and what’s to love about them?
I’ve been falling in love with Clean and Snatch, like the complexity of them; on the other hand, I also love running, wall balls, double-unders, handstand walks, box jumps, and pretty much leg workouts.

In the middle of a WOD, what animal would best represent you?
I hope you get the reference. I would say that a Warthog, always, while doing the WOD, mentally singing Hakuna Matata and enjoying the music around, but at the same time, determined to get the WOD done!!

You’ve been asked to write a sales pitch for Crossfit. How would you pitch it?
Quoting Eduardo Galeano (writer): “Many little people, in little places, doing little things, can change the world” that’s CrossFit!!!, people changing the world.

Crossfit Inc. decided to name and design a WOD in your honour. What would the “Omar” WOD be?

“ OMAR”
Teams of two
Buy In:
10 x 100m Relay

Into
100-80-60 Wall Ball Shots
50-40-30 Pull Ups
25-20-15 Synchronised Burpees

Buy Out:
10 x 100m Relay

December 3, 2023

Sarah is extremely dedicated, hard working and always striving to become better.
She never shies away from a challenge and always ready to get head to head with the boys!

Below is Sarah’s journey in her own words.

You have been doing CrossFit for quite a while now and you are definitely one of the most experienced athletes in the gym. I’m sure many people look up to you in the gym. What advice would you give to someone who is trying to lift their game?
Show up, put in the work, and focus on your weaknesses. When I started CrossFit, it was drilled into me; Technique, Consistency, Intensity. If you move well, often, you’ll naturally see improvements in speed, cardiovascular capacity, muscular endurance, strength and skill. And it never stops. As soon as you think it’s getting easier, bump up the intensity; that is, advance the movement, go heavier, or faster. Choose a stimulus for each workout and go for it. It’s often a ‘one step back, two steps forward’ situation.

You have a really fast “Grace” time! Anyone who has done this workout knows that it is short but incredibly tough. Can you tell us a bit of your mind game approaching this workout?
Go hard – it’s only 2 minutes of work. Grace becomes a mental game for me. I set a target for a big set initially and then it’s all about how hard I can hurt.

The 2024 CrossFit Open is fast approaching. Do you have a specific target in mind?
I would like to crack the top 500 in Australia. It’s the last year before I am officially old and enter the Masters division.

Just last week you PB’d your clean, a massive 80Kg? What’s next on the board for Sarah?
This year I focused on getting stronger legs. I committed to a 14-week squat program which improved most of my lifts, as well as my muscular endurance during wods. My 2023 goals were actually to improve my gymnastics; bar/ring muscle ups and handstand walks, specifically, however I’ve had a wrist injury for 5 months, so it’s on the board for 2024!

Finish the sentence
Next Halloween Party I … will finish the night on two feet.

My most memorable moment in the gym is... a close one between beating Charith on DT and representing the girls in this year’s in house comp, placing 3 rd with Fionn and subsequently proclaiming ourselves as ‘The Peoples Champ!’

If I had a superpower it would be... I already have one – I don’t get bitten by mosquitoes.

If I could choose only one piece of equipment to train with it would be... a set of dumbbells because...they are so versatile.

The last country I visited was....Bali. The best thing I liked about it was.. the Mt Batur hike. Even with a bad bout of Bali belly, the sunrise was worth it. I highly recommend putting your fitness to good use on your next trip to Bali.

We’ve all got that one movement that makes us groan. What’s yours?

Pushups. As soon as they are programmed in a workout, I hate them.

What are your other favorites and what’s to love about them?

We all know my love for cleans, and barbell cycling in general – it’s my best chance at beating the boys!
I also enjoy wall balls, dumbbell snatch, rowing and doubleunders – they’re simple and effective.

In the middle of a WOD, what animal would best represent you?

I have no idea – what animal is most competitive?

You’ve been asked to write a sales pitch for Crossfit. How would you pitch it?

CrossFit is literally for anyone and everyone! It’s scalable to any fitness level and adaptable to [dis]ability or injury. You’ll come for the exercise, but you’ll stay for the community. Trust me, I’m a Physio.

Crossfit Inc. decided to name and design a WOD in your honour. What would the Sarah’s WOD be?

SARAH
6 minutes to find 1RM power clean

Partner YGIG, 10 rounds each or 23 mins AMRAP

8 cal row
10 wall balls 12/9
12 dumbbell snatch 22.5/15

6 mins to find 1RM squat clean

Member of the month: Yohann Godec

October 15, 2023

As a coach I’m extremely proud of Yohann, he has definitely shown remarkable improvements. Keep pushing yourself and inspiring our CrossFit community mate!

Below is Yohan’s journey in his own words!

How did you first get introduced to CrossFit, and what made you decide to give it a try?
8 years ago, in France, my journey started. A gym opened offering something other than regular weightlifting and different to everyone else, CrossFit. Since then I’ve been training on and off all over the world, but I always come back.

Some members might not know that you are a pastry chef. Can you tell us a bit about this passion? Also what is your favourite dessert?
I've been baking all my life, but started professionally at 19 years old. I worked as a pastry chef in many kitchens, in Versailles, Taiwan, Paris, and here. My goal has never changed; always improve myself and give people pleasure through my creations. If I could only eat one patisserie for the rest of my life, it would be a lamington long john from Woolies (my guilty pleasure). Just kidding, my favourite patisserie is the ‘100% Vanille’ an all vanilla cake by my favourite pastry chef, Phillipe Conticini.

Yohann, you and Alizee, both share a passion for CrossFit. How has training strengthened your relationship, and what's your favourite aspect of working out as a couple?
It’s always good to share something with your beloved. CrossFit has introduced an element of competition and routine to the relationship, we’re both on a path to get healthier and stronger together. Everyday we have our little ‘gym-date’ where I get to see her fail and fail and fail and fail until success. Overall very inspiring stuff.

In the last couple of months you have been smashing some goals you had for a while, can you tell us what you are particularly proud of?
My biggest goal of 2023 was to put 100kgs above my head. Last week, I did. I’ve done a clean at 100 and a jerk at 100, now I just need to add the two together for a 100kgs clean and jerk. Overall I am most proud of my consistency the last couple of months, showing up is the most important.

What are your top 3 must watch French movies?
1. Radiostar
2. Dikkenek
3. Barbie (French subtitles)

We've all got that one movement that makes us groan. What's yours?
Burpees

What are your other favourites and what's to love about them?
I love running, because I have long legs. I like rope climbs because I have long arms. I like the toilet breaks because I have a long …

In the middle of a WOD, what animal would best represent you?
Depends on the workout, sometimes I am a Shiny Charizard and sometimes I am a Dung Beetle, pushing my shit.

You've been asked to write a sales pitch for Crossfit. How would you pitch it?
CrossFit is for you. Nobody else. For me, CrossFit is about staying strong mentally and physically, prolonging my life expectancy, and doing the impossible (wall walks). Join CrossFit to find out what it means to you.

Crossfit Inc. decided to name and design a WOD in your honour. What would the 'Yohann' WOD be?

For Time
1Km Run
100 Wall Ball Shots 6/9
50 Hang Power Clean 42.5/60
25 Cal Row
50 Shoulder to Overhead 42.5/60
100 Double Unders
1Km Run

Member of the month: Matt Savidan

September 2, 2023

Matt’s improvements over the last few months have been absolutely astonishing. His hard work and dedication are definitely showing the results he deserves.
Matt is not just a badass crossfitter but also the most bubbly and supportive person I have ever met.

Below is Matt’s journey in his own words!

With over 10 years of CrossFit experience it's fair to say that you are a veteran. What's the biggest advice you can give to anyone who is looking to begin this journey?
It so freaking corny, but just start. Just pull up your stance socks and get to a class. It can be a bit scary and weird at first, but just like a tail, it grows on you. I remember my first class as a pudgy bodybuilder and lining up to do my frist workout inbetween two guys, who 5 seconds into the countdown ripped off their shirts. Almost like they timed it in syncro. Who were these guys, well one was a wepaon named Rick and the other a ripped Italian stallion called Gab!
That experience humbled me and also seeing their ripped sweaty bodies lit a fire in my swollen belly to get to their level.

What are the biggest lessons you have learned about CrossFit over the years?
You never stop learning. It's one of the main aspects of Crossfit I love. Whether it's honing a skill, learning something new, or relearning a skill you've lost along the way. It's all a journey. Sometimes it's a "throw your rope on the ground and scream" learning process, but if you stick at it, you'll get there eventually.

You have absolutely been crushing your training, what's next on your list?
To make the age group quarter finals. Yes I am a mature CrossFitter. I made it a few years ago and just missed last year. So I am determined to get back there. Oh and to keep beating Logan.

You would have done over a thousand workouts! When you look back which one comes first in mind and why?
Grace, it's simple, heavy, uncomfortable and quick. It's still to this day the workout that excites me and freaks me the F#@k out. Definitely 2 nervous wee's before this wod.

CrossFit often emphasizes community and support. How has being part of a community impacted your motivation and progress?
It’s no surprise I am a bit of a social butterfly and 9:15 is my happy place, in fact the gym in general is my happy place. I love leaveing my shit at the door and having and laugh with the crew. It may come as a big surprise, but I was born to perform and I freaking love a crowd. The support and encorugament I get when trainging at CrossFit is epic and keeps me coming back each day.

We've all got that one movement that makes us groan. What's yours?

- Burpees. I HATE BURPEES!

What are your other favourites and what's to love about them?
Anything with a heavy barbell, unless James is there and then it's anything highly techincal with a heavy barbell.

In the middle of a WOD, what animal would best represent you?
A Hippo. Although they sleep the majority of the day, hippos are actually very dangerous animals. They are very territorial and aggressive; likely to attack humans and other animals that come too close.

You've been asked to write a sales pitch for Crossfit. How would you pitch it?
Join the CrossFit revolution today and discover a fitness journey like no other. Unleash your potential, forge lifelong friendships, and achieve a level of fitness you never thought possible. Don't settle for mediocrity – embrace the challenge, embrace the community, and transform your body and mind with CrossFit!

Crossfit Inc. decided to name and design a WOD in your honour. What would the Matt's WOD be?
Gonna get rowdy
Gonna get a little unruly
Get it fired up in a hurry
Wanna get dirrty
It's about time that I came to start the party

“Matt”
For Time
100m Run
20 Dumbbell Overhead Squat
10 C&J 55/80Kg
200m Run
16 Dumbbell Overhead Squat
8 C&J 62.5/90Kg
300m Run
12 Dumbbell Overhead Squat6 C&J 70/100Kg
400m Run
8 Dumbbell Overhead Squat
4 C&J 77.5/110Kg
500 Run
40 Dumbbell Overhead Squat
2 C&J 85/120Kg

Find 1RM remaining time

Member of the month: Darryn Reece

July 20, 2023

Darryn’s infectious energy and outgoing nature light up every room he enters, effortlessly connecting with everyone around him.
He is always up for a challenge and eager to encourage and support others.

Below is Darren’s journey in his own words!

How long have you been doing CrossFit and how did you come across it?
I first started training CrossFit in 2020 about a month prior to the world shutting down, and it
helped me through that period.
I had been in gyms since 2010 and had heard about CrossFit, but obviously all the negatives and viewed it as a bit of a joke. That was until I discovered the documentaries when they were on Netflix, and thought it looked fun, and then gave it a try and have fallen in love with the training methodology.

You have been extremely consistent in your training. Can you share with us your biggest motivation ?
For me it has been finding a routine I have been able to stick to. I obtained a new job towards the end of last year that didn’t have the same volume of travel involved. Once I switched to training in the morning at the start of the year it just became the habit, and made my day easier. Also, the below question has been a bit of a motivator…

Not long now until your holiday to Europe, can you share with us a little about this trip?
Given the temperatures this week I don’t want to brag too much, but I am heading away for 5 weeks. Spending two weeks in Italy, some time in Croatia and Montenegro, and then testing my Liver in the Greek islands.

With a few sentences can you describe your relationship with coach Logan?
I really appreciate logan and his coaching, however he is extremely fun(easy) to wind up and take the piss out of. I liken it to the relationship you have with your little brother, take every opportunity to wind them up, but there’s a respect underneath it.

You have made remarkable progress since joining Metal Therapy, what’s next on Darryn's list?
Given the components that have been developed and worked on in recent times, Rope Climbs are a big thing I want to achieve, as well as bigger sets of double unders. But for those who know me, the 200kg squat has
been a goal for a while so developing a plan to achieve that when I get back from my trip.

We've all got that one movement that makes us groan. What’s yours?
Given my incredible thoracic mobility, it has to be anything handstand. The body just NOPES!

What are your other favourites and what's to love about them?
Obviously the traditional bro lifts like squat and deadlift, but also double unders and starting to love the Olympic lifts as my technique is improving. To clarify, just because I am quick on the Echo Bike does not mean I enjoy it. It’s actually because of how much I hate it, the quicker I go, the quicker I finish.

In the middle of a WOD, what animal would best represent you?
This is a bit of a tough one, but I think a Hippopotamus. Most of the time they are just cruising through, taking it easy, but when it comes to crunch time, they mean business and can just rip in and get it done.

You've been asked to write a sales pitch for Crossfit. How would you pitch it?
Don’t believe the bullshit you see on Social media. It’s such a varied way to work out, and the social aspect is such a game changer. You will do movements that you had never even thought of, and accomplish some cool shit, all in an hour of your day!

Crossfit Inc. decided to name and design a WOD in your honour. What would the

Darryn's WOD be?
It was really tempting to write in some long gruelling cardio and gymnastics workouts given my vocal love of these… However, I think short, sharp and moving some heavy ass weight is the way to go!

“ Darryn “

For Time - 20' CAP
30 Cals Echo Bike
30 Deadlift @55%
21 Cals Echo Bike
21 Deadlift @65%
12 Cals Echo Bike
12 Deadlift @75%
In the remaining time:
Find your 1RM Squat Clean

MEMBER OF THE MONTH: Rebecca Borg

July 4, 2023

I am incredibly proud of Bec’s CrossFit Journey. She is dedicated, determined and 100% supportive of all other members. Her achievements so far are a reflection of her incredible commitment.

Below is Bec’s journey in her own words.

What's the most unexpected benefit you have gained from being a member of Metal Therapy?
Coming from another CrossFit box I have experienced many unexpected benefits such as improved lifting technics, developing a better mindset and the community that is super supportive and encouraging. I have develop some great friendships that I believe will be friends for life.

Can you tell us a little of what it is like to train with your daughter Hayley who recently turned 18?

Oh, training with my daughter Hayley is an absolute joy! It’s such a special experience to be able to share our fitness journey together. We encourage and support each other every step of the way. Wheather we’re lifting weights, running, or hitting our PB’s, it’s a wonderful bonding time for us too. We celebrate each other’s achievements and motivate each other through any challenges. Plus, it’s great opportunity to teach her the importance of a healthy lifestyle and staying active. I couldn’t be prouder of my little workout buddy!

You have recently competed at the Bayswater comp with Pav, Darryn and Omar, can you tell us a little about this experience and the choice of your team name F.O.L?

Earlier this year, I injured my back and was concerned about participating in this comp due to this injury. Having a supportive team took the pressure off with movements that aggravated this injury. Having a team like this made the experience so much more enjoyable, this has sparked the love of competing again. Thanks team F.O.L!

If you could compete with any CrossFit athlete who would that be and why?

We have our upcoming Double Dose comp which I have asked Lexi to be my partner. I chose her because she is a new member who hasn’t competed with us yet. I think she would be a great partner because she is encouraging and love to push herself, train hard but most of all is able to have fun.

If your life could be summed up in a movie, which one it would be and why?

Finding Dory! Because of my friendly nature and vague memory.

We've all got that one movement that makes us groan. What's yours?

OMG rope climb! Saying this word makes my stomach turn. I’m petrified of high heights. Reaching the top frightens the hell out of me. However, with the support and encouragement of the 6am crew, and the many tips given by Marc and Logan, I’ve been able to get in the right headspace, conquer my fear and reach the top multiple times.

What are your other favourites and what's to love about them?

Hand stand push ups - seeing the world from an upside-down perspective
Snatch - who doesn’t like a good snatch
Clean and Jerks - I’m obsessed with cleaning and jerking
Double unders - two is better than one

You've been asked to write a sales pitch for Crossfit. How would you pitch it?

Don’t settle for ordinary workouts, when you can experience the extraordinary. Take the leap into CrossFit today and discover the athlete within you.

Crossfit Inc. decided to name and design a WOD in your honour. What would the 'Bec' WOD be?

For Time
50 Double Unders
15 P. Snatch 42.5/60
25 Handstand Push Ups
15 C&J
50 Double Unders
15 C&J
25 Handstand Push Ups 42.5/60
15 P. Snatch
50 Double Unders

MEMBER OF THE MONTH: FIONN LYNCH

June 6, 2023

Fionn ‘s unwavering dedication, relentless hard work, and commitment to personal growth have earned him the well-deserved recognition as our Member of the Month. Not only does Fionn push himself to new heights, but he also embodies the true spirit of support, always encouraging and inspiring fellow gym members to reach their full potential.

Bellows Fioon’sjourney is his own words!

How did you first get introduced to CrossFit, and what made you decide to give it a try?
I was working in ocean grove and training at BFT and wanted to try something new. CrossFit OG had just opened so I started out there.

What's the aspect of CrossFit that you enjoy the most?
I really enjoy the camaraderie built through group suffering. Haha

You have recently completed a marathon, can you tell us a little about this experience?
I completed the great ocean road marathon in May. It was terrible, super hilly, windy and I had covid. I loved every second of it. Unfortunately I didn’t manage to accomplish my goal finishing time but was stoked to complete it given the circumstances.

Do you think CrossFit has helped you in any way to complete this event?
Mentally I felt more resilient but found it hard to balance the training load of 2 different sports. Closer to the event I had to prioritize running and missing CrossFit really bummed me out.

You have made remarkable progress since joining Metal Therapy, what's next on Fionn’s list?

I’m looking forward to entering some CrossFit competitions and continuing to develop my skills and strength.

If you were stranded on a desert island and you could choose to have one piece of equipment, what would it be and why?
I would choose a rower so I could train rowing. Then I would build a boat and row to freedom.

We've all got that one movement that makes us groan. What's yours?
Mines definitely any squatting movement. My squat technique has improved heaps but I still hate them, especially thrusters.

What are your other favorites and what's to love about them?
I’ve been really enjoying double unders recently. I found them challenging at first but I’ve started to get bigger sets unbroken which is super rewarding.

In the middle of a WOD, what animal would best represent you?
Sometimes I feel like a Jack Russell running around making a lot of noise while all the big dogs get the real work done 😂

You've been asked to write a sales pitch for Crossfit. How would you pitch it?
Have you ever wanted to pay someone to put you through pain and suffering whilst enjoying it and making new friends? But seriously, I’ve never trained in a more welcoming and fun environment. Best CULT ever!

Crossfit Inc. decided to name and design a WOD in your honor. What would the 'Fionn' WOD be?
”FIONN”
5 Rounds
5 Min AMRAP
Buy in - 600m Run -
10 Push Ups
10 Toes to Bar
10 Burpees
1' Min Rest

Member of the month: Mark Pearson

May 5, 2023

Mark has been constantly pushing himself since day one, he is hard working and motivates others to do the same, making him a valuable asset to our CrossFit Community.

Below is Mark’s journey in his own words!

What has brought you to CrossFit Metal Therapy, and how has it impacted your life since then?
I had a few friends that have trained at MT for quite a while, and I had always heard good things. I had been training solo for quite a while and needed a change. I wanted to train with a group again. After many invites, I came down for a session. I came to a Saturday partner WOD and I was hooked.
It has been an incredibly positive thing in my life since I started. From the moment I walked in I was made to feel welcome, I absolutely love being part of a community, and my body has never felt so good. There is something about doing really hard things with a group of likeminded people, that feels really good.

What's the most challenging CrossFit workout you have done so far?
There have been many, and most of them were the Saturday classes! I would say that the most challenging was the first round of the CrossFit open this year. I don’t think I have been in so much pain as I was by the end of the cleans.

If you had to create a new CrossFit movement, what would it be called and what would it entail?
I think I would bring the Yolk walk into CrossFit. I would call it the STOMPER. I loved doing that back in the strongman training days.

What's the biggest misconception about CrossFit that you would like to debunk?
That CrossFit is just going to get you injured. Everyone and his dog told me that when I was starting. Mainly from people who don’t do it. I think as long as you listen to your body, and don’t compare your performance to others, it will be okay.
Or that CrossFit is for the super fit. I think that people don’t realise there is a way to change everything to suit where you need to start.

If you could work out with any celebrity, who would that be and why?
I overthought this question much more than I should have. The pressure! Not a big one for Celebrity, but it would have to be someone fun. Probably Jason Momoa. Train hard but have fun after.

What's the craziest thing you've ever done?
Every year, I hike up a mountain, draw a circle and sit there for 3 days, no food, no tent, no electronics, no nothing. Just time re connect. The first time I did it, people looked at me like I was cracked in the head. It continues to be the best thing that I do for myself every year.

We've all got that one movement that makes us groan. What's yours?
Thruster, Thruster, thruster. I think that the devil invented that movement!

What are your other favourites and what's to love about them?
I think like most I like what I am good at. I love anything hanging from a bar, but especially toes to bar.
I love the barbell too. I love to clean, deadlift and snatch. They feel so good when you get a good one! (I remember the one!)

In the middle of a WOD, what animal would best represent you?
I would say a giraffe. Tall and all long limbs flailing about.

You've been asked to write a sales pitch for CrossFit. How would you pitch it?
Why should you do CrossFit? Because it works, REALLY WELL. You will feel better mentally physically, and you will do it in an incredibly fun and supportive environment.
You will not recognise yourself in a year. Just turn up, do what your body allows and sweat.

CrossFit Inc. decided to name and design a WOD in your honour. What would the 'Mark' WOD be?
”MARK”
For Time
800m Run
21 T2B
21 Handstand Push Ups
21 Power Snatches 30/42.5
600m Run
15 T2B
15 Handstand Push Ups
15 Power Snatches 30/42.5
400m Run
9 T2B
9 Handstand Push Ups
9 Power Snatches 30/42.5

FEBRUARY MEMBER OF THE MONTH: Alizee Le Goff

April 9, 2023

The improvements Alizee has made in just six month are absolutely remarkable, she is hard working, dedicated with a positive outlook.

Below is Alizee`s journey in her own words

You have been part of CrossFit Metal Therapy for just a little over 6 months now, tell us three things you love the most about the box?
Everyone is super supportive, I love the confident energy, and the dedication to a good costume party has definitely been a highlight.

Your improvements have been just amazing conquering the rope climb, stringing several pull ups together and even getting your first bar muscle up. What’s next on Alizee’s goal list?
Beat Stephen in a workout, with Rx weights

You have competed in your first individual CrossFit competition, could you tell us a little about this experience and what tips would you give to anyone looking to sign up for their first CF comp?
Don’t take yourself too seriously, and wear sunscreen for the outdoor WODs.

You have also competed in your very first CrossFit Open...What’s your biggest take away from the Open?
Play to your strengths and fight your way through your weaknesses, every rep counts.

The WOD is about to start 3...2...1... What`s the first thought that comes into your mind?
So, what are the movements?

Now it`s time for the world to know a little more about Alizee...
If you had a superpower what would that be?
… Teleportation, the price of petrol is overwhelming

If you had to write a note to your child self, what would you say to her and why?
… You can skip the leggings under denim shorts phase

If you were paid to pursue your ultimate passion, what would you do?
... A food critic

You are stranded on a desert island...what`s your action plan?
Find King Julian and open a beachfront cocktail and sushi bar, if it worked for the zoo animals in Madagascar it could work for me

We’ve all got that one movement that makes us groan. What’s yours?

Deadlifts

What are your other favourites and what's to love about them?
Anything gymnastics makes me happy

In the middle of a WOD, what animal would best represent you?
An ant

You’ve been asked to write a sales pitch for CrossFit. How would you pitch it?
Want be strong? Join CrossFit. Want to eat AMR(avioli)AP? Join CrossFit. Want to see shirtless men? Join CrossFit. Want to be a shirtless man? Join CrossFit.

CrossFit Inc. decided to name and design a WOD in your honour. What would the “Alizee” WOD be?

For time (because I always loose count of reps),
10 RFT:
3 Wall Walks
9 T2B
12 Box jumps 20”/24”

Metal Therapy Throwdown 2023

March 10, 2023

EVENT 1 - (11' CAP)

2 RFT:
50 Deadlift 70Kg/50Kg
400m Run
30 Lateral Burpees Over Bar

At the count 3-2-1 Partner A will begin the deadlift. Partner A then moves onto the run and partner B can commence the deadlifts. Partner B does NOT have to wait for partner A to return before commencing the run however, if partner A returns from their run before partner B has completed the deadlifts, partner A must wait before they are able to begin their burpees.
Tiebreak after the first set of burpees

EVENT 2 – (10’ Cap)

For Load:
3 attempt 1RM Clean

Athlete A in lane one will have 20 seconds to complete their lift.
Only 1 athlete will complete the lift within the 20” window. The next 20 seconds the athlete in the next lane will complete their lift.
When all Athletes A have completed their three attempt athletes B can begin their attempt.

EVENT 3 - (12’ Cap)
12 Min AMRAP

Box Jumps Over 24”/20”
Dumbbell Snatches 22.5/15
Wall Ball Shots 9/6

This workout is performed as an emom. Athletes must alternate every minute for the entire workout
At the count 3-2-1 partner A will commence the box jumps over .The following minute partner B will commence the dumbbell snatches. Continue in this style for the entire workout.
* Athletes must step down in the box jumps over.

EVENT 4
8’ AMRAP
Shuttle Runs and Thruster Ladder
2 Shuttle Runs
4 Thrusters 30/42.5
4 Shuttle Runs
8 Thrusters 30/42.5
6 Shuttle Runs
12 Thrusters 30/42.5
8 Shuttle Runs
16 Thrusters 30/42.5
10 Shuttle Runs
20 Thrusters 30/42.5
12-24….
14-28…
Continue in this style for the entire AMRAP
At the count 3-2-1 partner A will complete the two shuttle runs and the 4 Thrusters. They will then tag partner B so they can complete the following set, four shuttle runs and eight thrusters.
Keep alternating and climb the ladder as far as possible within the time cap.

FINAL EVENT
Top teams will battle it out for the top spot.
This workout will be announced on the day.

February Member of the Month: Mackenzie Bowe

March 2, 2023

It has been absolutely amazing watching Kenzie’s progress over the last year, a determined and strong young woman with a great attitude both in and out of the gym.

Below is Mackenzie`s journey in his own words

Tell us how you came to discover CrossFit Metal Therapy and three things you love the most about the box?
I discovered Metal Therapy when I moved to Melbourne to complete an internship at Sunshine Hospital Radiation Therapy Centre. I had only recently started CrossFit but through mutual connections was recommended to try MT – and I never looked back since! My favourite things about the box are the people, the coaches and the 6am banter (oh and coffee).

You have been extremely consistent, what advice would you give to any beginner looking to join Metal Therapy?
Consistency came naturally to me. I use CrossFit as a method to cope with life and at the time uni stress. CrossFit also helped me to shift my mindset surrounding exercise. Prior to starting CrossFit, I looked at exercise as something I did for how it made my body look. Now I focus more on what I can achieve and how good it feels to lift a heavy weight or climb a rope. If you can make that mental shift, it will make it a lot easier to get to the box everyday and move your body.

You have signed up for your very first CrossFit Open... Everyone signs up for different reasons, can you tell us yours? What's your motto for the 2023 CF Open?
Well technically it is my second! I completed some of the CrossFit Open workouts in 2022 – but I had only been doing CrossFit for 3 weeks! My motivation to sign up this year was to of course have a great time and be a part of the atmosphere at MT. I also was really excited to tackle the Open now that I had a solid year of training under my belt and can RX most movements.

The WOD is about to start 3...2...1... What`s the first thought comes into your mind?
Who will be my target? I like to pick someone and make sure that I keep up (usually it’s Bec Bec).

Now it`s time for the world to know a little more about Kenzie

....you have just found the genie lamp, what would your 3 wishes be?

- Unlimited Lulu Lemon

- A beach house right by the coast

- To find shoes that actually fit my tiny feet

…tell us your favourite top 3 must watch movie?
I’m not really a movie person. I struggle to sit down and get through an entire movie – but I do love TV shows.
My favourite shows would have to be How to Get Away With Murder, Gossip Girl and Sex Education

…when no one is watching I dance and sing to...
The 6am crew would know that it doesn’t take much for me to bust a move. I will dance to anything with a good beat (aka my gym bangerz playlist).

We've all got that one movement that makes us groan. What's yours?
Assault bike. Gross.

What are your other favourites and what's to love about them?
Any Olympic lifts or barbell cycling. Nothing beats the feeling of a good snatch or clean. Snatch has especially grown on me at my time at MT. I also love pull ups, CTB and muscle ups. From only getting my first pull up in April 2022, to being able to transition through all these movements is super satisfying!

In the middle of a WOD, what animal would best represent you?
I think a polar bear! A quiet but steady worker, an animal that is strong and has good endurance. Plus we are the same colour!

You've been asked to write a sales pitch for Crossfit. How would you pitch it?
I was very sceptical of CrossFit at first… but would say that CrossFit is absolutely for everyone. If you are looking for something that can be tailored to everyone’s needs, has lots of variation and gives you that sense of community – CrossFit is for you. Plus, you will be surprised at how much you can achieve with the support of your coaches and friends.

Crossfit Inc. decided to name and design a WOD in your honour. What would the 'Kenzie' WOD be?
”Kenzie”
For Time:
1Km Run
100 Double Unders
30 Power Cleans (42.5/60)
30 Pull Ups

800m Run
80 Double Unders
20 Power Clean (50/70)
20 Chest To Bar Pull Ups

600m Run
60 Double Unders
10 Power Clean (55/80)
10 Bar Muscle Ups

JANUARY MEMBER OF THE MONTH: BRAYYD TURNER

January 31, 2023

Over the last few months Brayyd has gone from strength to strength, he has been consistant and dedicated and finally all that hard work is paying off.
Well done mate!

Below is Brayyd`s journey in his own words

Tell us how you came to discover CrossFit Metal Therapy and three things you love the most about the box?I discovered CrossFit when Naomi Howe invited me to come along after the 3rd Melbourne lockdown. I came off and on from March 2021, taking it a lot more seriously in 2022. Besides the lovely coaches and facility, I enjoy the company of likeminded individuals and the supportive but competitive environment CrossFit Metal Therapy fosters.

I remember having a hard conversation with you about your health. Since then you have undergone an incredible and inspiring transformation. Can you tell us what has really prompted you to make the necessary changes and how does it feel to be 14Kg lighter?
Yeah, so I came back from a 3-month holiday at the start of 2022 where I disregarded my health for indulgence and enjoyment. My waist picked up an expensive tab and I weighed in just over 125kg upon return. I don’t think that I realised how much I had gained during the lockdowns even before the holiday, so
not fitting into any clothes was a wake-up call. I appreciate you taking an interest in my health, the helpful advice, and pointing me to people like Ben Borg to fix my eating. I’m actually weighing in at 102kgs now, so I lost 23kgs over 2022. The focus now is to get to the low 90s and start getting better at the WODs. Watch out Omar, I’m coming for you!

You train along your two brothers Rhyys and Wayyln, do you guys get competitive with each other?Physically we are all very different. A long time ago, I used to go to the gym with Wayyln and currently play baseball with Rhyys. We aren’t competitive, but we have always enjoyed to push and support each other. Now, my wife Adri has started so there are four Turners at the 6:30pm class.

We all have that one movement that makes us groan. What’s yours?
It’s hard to know, Double Unders are difficult, but I’m not sure if it’s a skill issue or due to the extra weight I’m still carrying. I am looking forward to knowing more about my areas of improvement over the coming few months.

What are your other favourites and what do you love about them?
I have started to enjoy different exercises lately, including Box Jumps, Power Cleans and Olympic lifting exercises.

If you could speak to your 10 year younger self, what would you tell him and why?
Not sure what a 16-year-old Brayyd would listen to. I’m happy with my life choices, no complaints here.

Besides CrossFit, how do you like to spend your free time?
A mix between work, spending time with friends and family, playing baseball, boardgames, and a beer here and there.

In the middle of a WOD, what animal would best represent you?
Probably a crocodile, I can take a while to warm up.

You have been asked to write a sales pitch for CrossFit. How would you pitch it?
CrossFit is designed to be accessible to everyone, from sports freaks to office workers. What’s an hour of pain for a better life.

CrossFit Inc. decided to name and design a WOD in your honour. What would the “Brayyd” WOD be?
”BRAYYD”
For Time:
900m Run
30 Hang Power Cleans (42.5/60)
30 Box Jumps Over (20”/24”)
30 Wall Balls (6/9)
600m Run
20 Hang Power Cleans (42.5/60)
20 Box Jumps Over (20”/24”)
20 Wall Balls (6/9)
300m Run
10 Hang Power Cleans (42.5/60)
10 Box Jumps Over (20”/24”)
10 Wall Balls (6/9)

Journal