Southend CrossFit

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

12/06/2026

Training with your partner has more benefits than one 🙏

Extremely grateful for members like Ben and Sophia who not only show up for themselves and their family, they’re also willing to help others out 🙏

10/06/2026

Our 5:15am Conditioning Club has turned into a bit of a cult following, programmed and run by Head Coach our members are enjoying the convenience and diversifying their training, mixing up with our CrossFit and Strength work throughout the week.

Here’s what we’re focusing on in this block ⬇️⬇️

Monday - Engine Building

A mix of rowing, skiing, and bike machine intervals to improve fitness, stamina, and your ability to sustain effort over time.

Tuesday - Athletic Development

Focused on power, coordination, balance, and core strength. Designed to help you move more explosively, improve performance in other sports, and become a more capable all-round athlete.

Wednesday - Power & Endurance

Machine-based intervals of varying time domains designed to improve endurance and your ability to produce strong, consistent effort.

Thursday - Fitness & Muscle

A combination of conditioning and strength work, finished with a short sprint piece. Build fitness, strength, and muscle in a single session.

Friday - Hybrid Fitness

A blend of cardiovascular conditioning and unilateral strength work. Designed to develop the qualities of a hybrid athlete: strong, fit, balanced, and capable across a wide range of physical tasks.

Send us a DM and we’ll send you a full week of what the conditioning club workouts look like 🦍

Another long weekend has arrived, another long weekend we stay open 💅🏻💅🏻Long Weekend Hours ⬇️Saturday 6th: Normal Class ...
04/06/2026

Another long weekend has arrived, another long weekend we stay open 💅🏻💅🏻

Long Weekend Hours ⬇️

Saturday 6th: Normal Class Schedule
Sunday 7th: Normal Class Schedule
Monday 8th: 7,8,9am || 4,5pm Crossfit

See you in the gym 🦍

04/06/2026

We don’t do free trials. Our coaches time and energy as well as our current members space are extremely valuable, for this reason we are particular with trials.

We want to maintain the values and culture of Southenders, aligning with people with the right intentions and willingness to grow alongside our people.

The best way to grow more of the same people, is through friends and family. Which is also where you get the best results and accountability out of your own training, doing it with someone else.

Colder weather is approaching along with 1000 more reasons to not train start popping up in your head, when you know you should be more consistent than ever.

So for the month of June, we want you to bring an accountability buddy, friends or family of members can get 2 free sessions in the month of June.
-Must be booked in advance with us, so we can understand your training history, goals and limitations.
-Limit of one per person.
-Only 10 spots available for June.
-Genuinely interested in being part of the Southend community.

Send us a DM to book 📲

After June our standard trial option returns to 3 sessions for $50 👌

02/06/2026

Murph workout 2026 Complete ✅

For us, it’s about doing something hard alongside other people.

Every year we have members from every level show up. Some will finish the full workout. Some will scale it. Some will walk, jog, partition reps, or simply do what they can. None of that matters.

Mums, dads, under 18, over 50, pregnant. Everyone has a way of getting it done.

What matters is turning up. Around our people.

There’s something powerful about sharing a challenge with a big group of people all moving towards the same goal. The suffering is a little easier, the laughs are a little louder, and the sense of achievement at the end is a whole lot bigger.

Murph reminds us that fitness isn’t about being the fittest person in the room. It’s about being willing to challenge yourself, support others, and do hard things together.

It’s a workout dedicated to a fallen soldier, it has now grown into a worldwide movement and benchmark in training communities like ours 🦍

Member of the year vibes 🦍
01/06/2026

Member of the year vibes 🦍

WORKOUT ANNOUNCEMENT | FULL SEND 3.0Just over two months out from our 3rd annual comp on November 15 at our Maroubra Loc...
07/10/2025

WORKOUT ANNOUNCEMENT | FULL SEND 3.0

Just over two months out from our 3rd annual comp on November 15 at our Maroubra Location 🦍

This year in Same S*x Pairs, 3 different divisions: link in our bio to secure your spot 🩷🖤

🔥Registrations Close October 31 🔥

EVENT 1: two scores, both for time:

ADVANCED 🔥

0:00-8:00 mins

21-15-9

Partner 1: DB Squat Snatches @30/22.5kg (Synchro) *don’t need to switch partners or swap arms

Partner 2: Barbell Squat Snatches @50/35kg (Synchro)

Ring Muscle Ups (Shared)

*Can switch on the db and barbell as many times as you like and share it how you want.
*Synchro - stand and lock out at the same time, can wait for each other at the top.

Score one time:

Rest until 8:00

8:00-16:00

2km Ski Erg - Shared

Score two time:

RX 🔥

0:00-8:00

24-18-12

Partner 1: DB alternating Power Snatches @22.5kg /15kg (Synchro)  
Partner 2: Barbell Power Snatches @45/30kg (Synchro)

Pull Ups (Shared)

*Can switch on the db and barbell as many times as you like and share it how you want.
*Synchro - stand and lock out at the same time, can wait for each other at the top.

Score one time:

Rest until 8:00

8:00-16:00

2km Row

Score two time:

OPEN 🔥

0:00-8:00

24-18-12

Partner one: DB Snatches @15/10kg (Synchro)  

P2: Barbell Power Cleans @40/25kg (Synchro)

US (overhead) KB Swings @16/12kg (Shared)

*Can switch on the db and barbell as many times as you like and share it how you want.
*Synchro - stand and lock out at the same time, can wait for each other at the top.

Score one time:

Rest until 8:00

8:00-16:00

4km Bike Erg

Score 2 time:

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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