Frequently Asked Questions

We run our classes with the following flow & structure. Each day will have: 

  • Warm up and strength through range [flexibility] to get the body moving well and prepare it for longevity.
  • Strength component- where we focus on one or a few particular lifts throughout the session, with the aim of developing strength across broad movements and motor patterns. E.g squat, press, pull, lunge, deadlift, clean, snatch etc
    All of these movements are coached from the most basic progression through to the most advanced so that no matter your fitness level or ability, you will know what you’re doing and be able to do it well. 
    You’ll generally see anywhere between 3-8 strength sets or 20-25 minutes worth. 
  • Conditioning component- this is the conditioning element where we focus on developing broad adaptations and improving our stamina. This will vary between short, medium, long, light, moderate & heavy [or a combination of them all]. Each day is different, but purposefully programmed to create well-rounded athletes and humans. 
    These will range from 6 minutes of intense workout, to 25 minutes. 

We program in 12-week blocks, that have been broken down into 3-week phases, so that we can undulate our intensity whilst providing the best of both worlds. Enough consistency so that we can adapt and see results, but enough variety that it doesn’t get boring. 

Our classes are led by an experienced coach who will walk you through the workout in a “step by step” fashion so that you know exactly what you’re meant to be doing at all times.

We don’t use TV screens. We coach every movement individually and are able to hold a high standard of coaching for all athletes due to a proprietary coaching style. All of our coaches have been rigorously trained and tested to provide the highest standard of coaching for our members. 

Unlike most gyms where you might have 25 people doing 25 different things at once, we have all of our athletes completing the same movement at the same time so we can coach to a much higher standard and ensure you’re being safe and effective. 

There’s plenty of time to ask questions and to catch up with your mates in between sets. 

Enough of the jargon. These classes are the bees knees and we highly recommend you come and try for yourself. 

We can do.  in order to receive this, please fill in the form so we can have a quick chat and find out exactly what you’re looking for and explain how you can get started with your trial. [Because we aren’t a standard gym or group class, and because you deserve more than a cookie cutter approach, we like to create an individual experience for each member that comes through our doors].

Fill in the form by clicking call here.

CrossFit is a brand of Functional Fitness. Bodybybrando is also a brand of Functional Fitness. We share a lot of similar philosophies around wanting to improve our physical capacity across broad physiological adaptations and creating well-rounded athletes, however, we are not affiliated at this current time and there are many differences between the 2.

You will see similar movement patterns [squat, deadlift, press, olympic movements and gymnastics] and workout styles [For time, EMOM, AMRAP etc], however, we have a unique programming and coaching structure that we believe is up there with the best in the world. 

This is our philosophy: 
“To us, fitness isn’t just going for a 5km run, squatting 200kg, doing some yoga or repeating the same bodybuilding workout you have been doing for years.

It is not any single modality but a combination of them all, allowing you to complete specific tasks and improve your ability to handle life’s demands at higher capacities [whatever they may be for you]. 

It should include global benefits and a general state of physical preparedness so that you can do more and live life to it’s fullest,  without restrictions. 

Your training should challenge you in a different way each and every day, both physically and mentally. 

We encourage you to run towards adversity, be accepting of the mundane, and strive to do common things, uncommonly well. 

It should include a combination of physique, strength, fitness, flexibility & skills so that you are constantly moving towards “fitness” and away from “sickness”. 

Your training should leave you feeling happier, healthier, more accomplished and “better than yesterday”. 

Lastly, fitness is best when done with friends who share similar goals to you. 

This is why our community is the best going around! 

Because we truly believe in giving you an individualised approach and making sure you get the attention you deserve, we start with an in depth phone call and follow it up with 2 x 1:1 Fundamental sessions where we assess you current nutrition and movement standards, address anything out of the ordinary and help you progress through your individual action steps to make sure you’re set up for success.

You’ll receive an individualise nutrition plan and set of action steps to help you achieve your initial 6-week goal, as well as set you up for long term success. 

You do not need to be fit before you get started. You just need to start to get fit. 

We have the ability to regress & progress any movement so that you can achieve relative intensity and have a great workout whilst moving towards your goals. 

With your BBB membership, you will receive 2 x fundamental PT sessions that will expose you to the movements we use in classes, so that you can learn the skills in a 1:1 setting and feel more confident and competent before getting thrown into the deep end.

We won’t lie and say that it’s all easy. There’s definitely some higher skilled movements that take time to learn and master, but there is always a progression for you to complete that is safe and that will move you closer to your goals. 

We have an objective measurement method that allows you to see where you’re at and how you can progress to the next level, keeping you motivated and on track. 

That’s more than ok. Our expert coaches have designed a package for you which will walk you through every step of the way.

We will start you with the fundamentals package and then progress you onto either PT or Small Group Training depending on your ability and your goals.

We keep our groups small enough that we can give individualised coaching but big enough where there is still a vibe and atmosphere. We cap our sessions based on the size of each gym to ensure you get the attention you need and deserve. Its not one of those gyms where you’re just another number. The coaches create a structured environment where it feels like a personal training session, but shared with a few mates.

Even if you’re a competitive athlete, we want to have a quick chat with you to find out just how good you are 🙂 
It’s not that we don’t trust you, it’s just that we don’t want you to miss out on the epic individualised experience we can offer.
Trust me, you won’t be losing anything by spending 1:1 time with our epic coaches, but there is certainly a lot to gain.   

We have an expert team of coaches and we are confident we can help even the best of athletes.

If you are an experienced CrossFitter who is travelling from out of town then we would love to host you. Please visit our Drop In page to see our current single class and week pass pricing. Once you’ve decided on a package simply complete the form and one of our friendly coaches will reach out to you. Click here to book 


Totally up to you. We can organise your membership to be on the same day each week, fortnight or month. If you would like to set up an alternative payment schedule, please have a chat to us.


Direct debit is one of the easiest ways to ensure you keep up with your membership payments each week/ month. To discuss an alternative arrangement, come and see us at the front desk.


You are able to put your membership on hold for up to seven weeks if you are injured, busier than usual or expecting to spend time out of town. Please let us know two weeks in advance of your hold period and we will arrange to suspend your payments. We’ll need a start and finish date as we will automatically to restart your membership when your hold period is complete.

We can only put a membership on hold for a maximum of seven weeks. Anything more is considered a cancellation, which will be carried out in accordance with our normal cancellation terms. Of course, we would love for you to come back and will be happy to discuss renewing your membership at any time.

To cancel your membership, complete the cancellation request form on our website two weeks before you plan to stop coming to our gym. Once submitted of our friendly team will contact you to arrange your cancellation. Any cancelled members will be charged at current membership rates if they decide to rejoin.



There is ultimately only one way to drop body fat. That is being in a calorie deficit. Understand what your total daily energy expenditure (TDEE) is and take a percentage off that to be in a deficit. 

The bigger the deficit the more weight you lose. However, there is also the safe way.

Depending on your specific goals, we recommend a deficit of no more than 500 calories per day, or roughly 10-20%.

You can bulk first but probably wont see the desired results. 

In order to gain lean muscle we need to shred the fat first. Start with a 10-20% calorie deficit, then once you have achieved 10-12% body fat, begin your bulk phase of 10-15% surplus from your new TDEE.

** It is important to note that this process can take several months, be patient and consistent, the results will follow.

“Long term consistency trumps short term intensity”

Tracking is only one real way to determine what is working, and what is not. 

If that’s not for you, then eating a consistent diet every day, managing portion sizes and ensuring the highest of nutritional value foods is on the plate is a the ideal process in figuring out what works for you, and what doesn’t.

Nope, this puts out the numbers and you therefore won’t be in a true deficit as your exercise is already calculated into your TDEE.

Plan ahead.

Take a look at the menu before heading out for dinner. Pick the option which you think best suits your needs for that day. If you track your calories, log the meal for the day, BEFORE you go. This way you are more inclined to stick with it, rather than make a last minute emotional hunger decision.

How long is a piece of string? This is very dependant of your goals, and even more dependant on your DNA (everyone is different). Obviously we are not able to grow to the size where we need to shuffle sideways through doors. 

Your body will reach a point where it cannot physically grow anymore, this is based on nature and the way we were designed. This wont happen overnight either, building muscle takes years of consistency and discipline.

Yes, as your TDEE has now most likely gone up, you will need to fuel your body with more energy. The best way is through quality food. 


This is completely dependent on your individual goals and what you are trying to achieve. Dozens of peer-reviewed studies indicate that fasting can be an effective tool to mitigate risk for metabolic disease.

If you want to know more on the topic and research a little more in depth, we use the ZERO fasting app, or head to their website.

It depends. How much conditioning are you doing? How much food are you eating? 

This answer is very individualised. As long as you continue to hit your macro and calorie targets along with consistent training, then all you need to do is re assess every few weeks to see how you are tracking – Through photos, body fat measurements and scale weight.

Increase your TDEE through either increasing training volume or increasing your NEAT, and naturally your body will be crying out for more energy (food). 

Eating less, more often has also been proven to work for some individuals. There is no one-size fits all approach, but the best approach is to keep trying something different until you find what work for you. 

“Bad” foods is a very subjective term. Bad to you may not be bad to someone else. 

Ultimately any food which is high in essential minerals and nutrients can be considered “good”. 

Intermittent fasting involves eating for a certain period of time throughout the day (eating window) and then not eating for a certain period of time (fasting window). The windows times vary depending on how strict you wish to be. 

A common ratio is 16:8. You fast for 16 hours over the day and have an 8 hour window where you eat your meals. 

This technique is only suitable if you do not over eat throughout the 8 hours. There is no point eating more calories than you should in the 8 hours, it defeats the purpose.

However, if you are willing to limit yourself to the desired window of eating time then this can be a good method in controlling how much you eat throughout the day. 


This is the tempo variation we use for movement patterns such as a squat or deadlift. Each number represents seconds and X represents EXPLODE.

The first number is the lowing phase (eccentric)

The second number is the pause or hold position (isometric) 

The third number is the up phase (concentric)

The fourth number is pause between each rep

For the example above in a squat it would be 4 seconds down, 2 second pause at the bottom, explode up and take no rest between reps. 

This can sometimes be a trial and error scenario. The best way is to start lighter than you think and progressively move up in weight from there. You can only get injured by lifting too much, too heavy, too fast or too often. 

So best to take it lighter and slower at the beginning until you better understand your body and its capabilities. 

The Dense Strength method is one of the best ways to improve gymnastic strength.

First find your MAX number of reps for the given movement. Half that number and perform it every minute for 5 minutes. 

The following week, aim to complete more reps over the 5 sets. Even if it is only by 1. Continue once or twice a week.

We want to become better across the 10 physical skills. The best way to do this is through constantly varied but not random movements and workouts. Being generalists we need to train across a variety of modal and time domains in order to keep the needle moving forward. Unfortunately we do need to sacrifice specificity, but touching your toes, lifting heavy and for long periods of time trump any singular skill in our eyes. 

Regardless if you are a beginner or advanced athlete we need to take the time to prioritise and focus on perfect movement patterns. This may mean a little rest time in between sets to give our body a chance to recover from lifting, regain our thoughts and go again.


Unfortunately there is not much that can be done for being sore. This is known as Delayed Onset Muscle Soreness. A necessary side effect of getting shredded and moving well! – Of coarse if there is any acute pain associated it may need extensive care to prevent further injury. 

There are only 4 ways you can get injured from training.

(apart from dropping a weight on your head or missing a box jump)

The only way you can get injured is if you’ve:

Lifted too fast … (speed)

Lifted too much … (volume)

Lifted too heavy … (intensity)

Lifted too often … (over-use/ lack of recovery)

….. for your current physical capacity and ability levels.

It’s often hard to say what has directly happened when someone hurts their back. You’ve probably done one of the above. Too fat,  too much, too heavy or too often. 

Firstly focus on what you CAN do, not what you can’t. That way you will be able to slowly build your capacity back up. 

Secondly, never work through any time of pain. There is always a regression and movement which can be done to get you moving pain-free once again. 

It’s often hard to say what has directly happened when someone hurts their back. You’ve probably done one of the above. Too fast,  too much, too heavy or too often. 

Firstly focus on what you CAN do, not what you can’t. That way you will be able to slowly build your capacity back up. 

Secondly, never work through any time of pain. There is always a regression and movement which can be done to get you moving pain-free once again. 

It’s often hard to say what has directly happened when someone hurts their back. You’ve probably done one of the above. Too fat,  too much, too heavy or too often. 

Firstly focus on what you CAN do, not what you can’t. That way you will be able to slowly build your capacity back up. 

Secondly, never work through any time of pain. There is always a regression and movement which can be done to get you moving pain-free once again. 


‘What gets measured, gets managed, improved, better, checked or *insert anything*”. The point is, to measure. 

This can be as simple as taking before and after photos, or timing how long you can spend in certain positions. 

Flexibility is the ability of a muscle(s) to lengthen. 

Mobility on the other hand is the ability of a joint to move actively through a large range of motion. 

Just because someone can’t touch their toes it does not always mean they have ‘tight’ hamstrings. Joint range of motion through the hips and spine need to be addressed before making any assumptions. 

When a muscle contracts to enable movement, a joint action occurs. This can be known as ACTIVE range of motion. The muscle is actively forcing the range. 

PASSIVE range is less common. It requires the muscles to be relaxed which allows a muscle joint to be moved by an external force. This could be from gravity, another person or machine. 

It depends, the sleep health foundation of Australia recommends people aged 18+ get an average of 7-9 quality hours of sleep per night. 

It depends. 

In order to see any. real benefit from foam rolling, we have to allow our neuromuscular system to respond to the stimulus. 

Rather than doing a few quick rolls of the lower back, hammies, quads or thoracic spine, choose and area and sink your teeth into it (metaphorically of course). Spend a solid 60-90 seconds pinpointing 1 muscle before moving on. 

Allow gravity to pin the muscle and let your brain send a signal telling it to alter the tonality of the spindle and create “length”. if you can combine a good foam rolling session with some loaded mobility and active range work, you’ll be pain free in no time. 

It depends.

In order to see any real benefit from trigger pointing, we have to allow our neuromuscular system to respond to the stimulus. 

Similar to foam rolling we must spend the time digging deep into the muscle for any real change to occur. Allow gravity to pin the muscle and let your brain send a signal telling it to alter the tonality of the spindle and create “length”. if you can combine a good foam rolling session with some loaded mobility and active range work, you’ll be pain free in no time. 

If you are not seeing any significant changes after foam rolling or trigger pointing this could be an indication that you are no in fact tight, but weak in those areas. 


Start small and don’t break the chain. 

“Habits are built on frequency, not time.”

The more you do something, the better you’ll be at it. It does not matter how long you spend each, often less is more. 

All you need to be thinking about is starting, even for a minute. Build on that minute the following day. 

Continue the trend never allowing yourself to stop the new habit. Our minds are creatures of habit but also lazy. We often find the easy way out and forming a new habit of skill takes some effort. 


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