CROSSFIT CHOCOLATE BOX + CROSSFIT PROGRAM
Our location is: 2/165 S Creek Rd, Cromer NSW 2099. Find our CrossFit pricing and timetable information here.
CrossFit in Cromer
The strongest kids on the block
Test yourself against our community and like-minded athletes who will support and cheer you along, whether it’s for local competitions or aiming to qualify for Crossfit Chocolate Box competition teams.
THE BEST CROSSFIT GYM NEAR YOU
Train in our unique local facility
We have over 1000 square meters of combined space with two dedicated spaces. CrossFit Chocolate Box boasts 25 racks, dumbbells, rowers, rings, brand new Rogue Echo Bikes, rows of ski ergs and much more. We also have another space over the road in our foundation Chocolate Box Training space for specific hit-outs with ceiling climbing ropes and Rogue rigs.
OUR CROSSFIT COACHES
Georgia Welsman
Georgia has been involved in CrossFit for the past 7 years, starting as a beginner and now growing to compete in Torian, Battle of Benton and Starr Strength comps. Now an experienced Coach, she always puts the hard work, passion and persistence she puts into her own training into her teaching. After qualifying within the top 30 women in Oceania, Georgia understands the time and commitment it takes to reach the highest level and draws on this experience to assist individuals on their own CrossFit journey.
Maxi Jolley
Originally from an elite sports background, Max has been working in the fitness industry for the past 8 years and has built CrossFit Chocolate Box. Moving from team sports into the CrossFit environment, Max knows all about hard work and he transfers this passion and drive into his coaching. He is all about helping people reach their highest potential in training and working with them to achieve their goals in various fitness comps. He's competed in Torian Pro in Elite, alongside the Starr Strength invitationals.
Luke Starr
Founder of Starr Strength & Performance, Luke is one of Australia's leading CrossFit coaches. He has a long history of coaching and competing in CrossFit which he uses to develop his own high performance training systems. Luke has developed the Starr Strength program to allow athletes, coaches and anyone dedicated to their training to reach their full potential. CrossFit Chocolate Box are proud to work beside Luke as an affiliate to bring the highest level of coaching and programming to our members.
Jess Green
With a background in competitive gymnastics, Jess discovered CrossFit a few years ago and found her passion. Studying Human Movement and Physiotherapy, Jess has a comprehensive understanding of exercise and performance. She has a massive interest in helping people become more functional through exercise whilst also working with more advanced athletes to refine their skills. There are big things on the horizon for Jess in the CrossFit world! She has competed in various CrossFit competitions including Torian Pro, Starr Strength Elite Invitationals and Down Under Championships.
Elite CrossFit Program
Our CrossFit Program has been developed for those serious about their training. Powered by Starr Strength & Performance, Australia's leading CrossFit program, our training is built to improve and prepare you for the Sport of Fitness. We are the choice for individuals who want to push for personal growth, improve their physical conditioning and prepare for the competitive CrossFit circuit.
Welcome to the new home for Australia's best CrossFitters.
CROSSFIT FAQ
Our CrossFit program is designed to increase functional fitness performance. By improving strength, conditioning and technique we aim to build well rounded athletes who can take on all challenges within the gym setting. This program will prime someone for functional fitness competitions if that be a goal.
To ensure you are able to complete the program to its full entirety the following standards must be met:
1 - Movement Standards: Must show competency in the following Compound lifts: Back Squat, Front Squat, Deadlift, Push press.
2 - Conditioning Standard: 10 Minute Airfit Bike Test:
Women: 100+ Cals
Men: 130+ Cals
*Note - With Olympic lifting a part of the program it is not compulsory for you to have competency in these lifts. Our program offers progressive alternatives for olympic lifting to learn the movements or for those needing to work on their mobility prior to attempting these lifts to avoid Injury.
This program requires a full commitment to the five allocated training sessions throughout the week. In order to improve and get results out of the program, commitment is key.
Fortunately, if you miss a class or a time doesn't work, you will have access to the CrossFit program through our Online Training App to complete in a time that works for you. This can be completed in our Black Box CrossFit Chocolate Box gym. It is open throughout the working day and shuts after the last class. You can also use the main gym in Chocolate Box Training or the free weights open gym access across the road. We will endeavour to open up more classes in the near future so as to accommodate all CrossFit participants across more session times.
Testing is a priority for us to monitor an individual's progression. We test major lifts every 8 weeks as well as incorporate benchmark conditioning sessions in 4 - 6-week blocks in order to monitor continuous progress throughout the program.
Yes, each session we record our daily workout results through SugarWOD, our online program app to monitor results and track weekly progress.
The Elite CrossFit program is powered by Starr Strength and offers a higher complexity of training compared to our Strength & Conditioning program. For example, the inclusion of more technical movements such as Olympic lifting and gymnastic exercises separate the programs.
They both follow a strict periodised schedule to ensure you're seeing real progression. However, CrossFit will be putting you through sessions which use heavier weights more often, rope climbs, muscle ups and gymnastics movements.
If this sounds too much for you right now, start with S&C first to build up more foundational strength and fitness. If it sounds perfect, then enquire now and get stuck in!
The CrossFit Chocolate Box program is $79/week. This package is called ‘Unlimited’ and also includes Reformer Pilates Classes, Open Gym access and FREE Childminding.
Our advanced programs completed inside Chocolate Box (in-gym) & Online Programming through the SugarWOD App are the same program. Lifting and WOD elements are the same in both in-gym and online programs. We offer our Online Program at $15/week so people who are unable to attend Chocolate Box Training can still complete the program as performed in-gym.
Onboarding into the program can be undertaken in a few different ways.
Option 1 - Confident with the training standards & schedule? Great! All that’s needed is video proof of performing the standards and you can be ticked off and ready to jump straight into the program.
Option 2 - Think you need some work or you’re just not sure where to start? Book into the onboarding class and our Program Manager Maxi will work with you.
Option A:
Every 2:30mins x 6
1 Power Clean + Push Jerk
1 Squat Clean + Split Jerk @80-85%
Scoring: Load
Option B:
Every 2:30mins x 6
4 Front Squats @80-85%
Scoring: Load
WOD
14min AMRAP
6 / 8 MU or C2B or Kipping Pull Up
10 Deadball over shoulder
300m row
Scoring: Reps
Of course! We have an onboarding class each Saturday morning for beginners. Book into this and our program manager, Maxi will work with you. It might be that you stick to Strength & Conditioning and the Onboarding class for a few weeks before transitioning into CrossFit. This is mainly so you don't risk injury and are competent in all lifts beforehand. This will mean your progression is much better in future.
