Southend CrossFit

Southend CrossFit Previously CrossFit Kia Kaha. Same team, same vibes, different name

07/09/2026

I don’t know who needs to hear this but, literally just show up. We handle the rest.

Monday Classes Recap:
5:15am
6am
7am
9:30am
12pm
3pm
4pm
5pm
6pm
7pm

10 chances to get s**t done, just pick one 🦍

06/09/2026

They’re watching, they’re copying, they’re curious: so make sure it’s something worthy of it 🙏

06/09/2026

Generational Crossfitters in the making ?

03/09/2026

The programming is amazing, Starr Strength and Performance and head coach Coach Sar smash it in this department 🦍

It works, it’s fun, it’s progressive, it’s varied, it gets results by improving the lives of many different people with their own journey and goals, it’s created some seriously fit humans and also effectively delivered Crossfit to people with ZERO prior gym experience.

No questions.

But that should be the minimum expectation of a gym.

It’s about what happens inside the walls.

How are you treated by the coaches.

The relationships you build.

The feeling of having a second home (or maybe a first home 😅)

This is the goal. This is much bigger than the program.

Southend is for Southenders, first and foremost 🩷🖤

01/09/2026

WORKOUT ANNOUNCEMENT: WORKOUT 1

13min rolling clock, 4 blocks + 1min rest.

One partner on machine, one on barbell/ gymnastics. Roles swap each block.

Block 1 (0:00–3:00)
Partner A: Max Calories machine
Partner B: Max Reps of: 10 Barbell Front Squat + 10/8 Gymnastics Pull Movement

Block 2 (3:00–6:00)
Partner B: Max Calories machine
Partner A: Max Reps Of: 10 Front Squat + 10/8 Gymnastics Pull Movement

1min Rest (6:00–7:00)

Block 3 (7:00–10:00)
Partner A: Max Calories, machine
Partner B: Max Reps: 10 Barbell Overhead Squat (Open division back squat) + 10/8 Gymnastics Midline Movement

Block 4 (10:00–13:00)
Partner B: Max Calories machine
Partner A: Max Reps: 10 Overhead Squat (open divison back squat) + 10/8 Gymnastics Midline Movement

Movement Per Divison:

Gymnastics Pull (Blocks 1–2)
Advanced: Bar Muscle-Up
Rx: Pull-up (unassisted)
Open: Jumping Pull-up

Gymnastics Midline (Blocks 3–4)
Advanced: Toes to Bar
Rx: Toes to Bar
Open: Hanging Knee Raise

Erg
Advanced: Ski Erg
Rx: Row Erg
Open: Bike Erg

Barbell
Advanced: Front Squat + OH Squat 50/35kg
Rx: Front Squat + OH Squat 40/30kg
Open: Front Squat + Back Squat 35/25kg

Scoring:
Score A: Total Combined Calories (sum of all 4 erg blocks) continuous

Score B: Total Combined Reps across all 4 blocks

Link in Bio To Sign your team up 🔗🔗

You won’t find answers to all your fitness goals scrolling here, but here’s some things we get asked all the time🙏
31/08/2026

You won’t find answers to all your fitness goals scrolling here, but here’s some things we get asked all the time🙏

28/08/2026

THE SOUTHEND STANDARD

A benchmark workout we created ourselves, one that we feel encompasses true, well rounded fitness, that’s scalable and measurable for all levels of ability 🩷🖤

We tested this 9 weeks ago, on Monday we retest !

To close out our Southend 60 winter challenge, before we announce our challenge winners, we’re gonna test your consistency over the last 2 months 🦍

The workout⬇️

10 Rounds For Time:
15/12 Calories
9 Lateral Burpees Over Bar
3 Barbell Clean & Jerk

Scaling Options:
RX: 15/12 Cal Row @70/45kg
Open: 15/12 Cal Bike Erg @50/30kg
Adv: 12/9 Cal Echo Bike @85/55kg

Time Cap: 30 mins

Address

23-25 Lexington Place
Maroubra, NSW
2035

Opening Hours

Monday 6am - 7:30pm
Tuesday 6am - 7:30pm
Wednesday 6am - 7:30pm
Thursday 6am - 7:30pm
Friday 6am - 6:30pm
Saturday 7am - 9:30am

Telephone

0411051229

Website

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