CrossFit TRG

03/09/2026

Working towards your first strict pull-up?

Eccentric jumping pull-ups are a great progression for building the strength and control needed to get there.

Jump to the top, then focus on slowly lowering yourself back down with control. This controlled movement allows you to build strength progressively while helping reduce the risk of injury-compared with rushing through the movement.

Start with the strength, build your control and body awareness, and the strict pull-up will come with time💪

03/09/2026

Our next HYROX Race Sim will be on Sunday Sept 27 from 7am. Hit the QR code to register. Spaces will be limited. $25.00 for Individual or $50.00 for Pairs. Modifications available for those not wanting to complete a Full Race Sim.

27/08/2026

Building a strong foundation of pulling strength before adding momentum is key. 💪
Being able to control the movement first helps protect the shoulders, reduce unnecessary strain, and lowers the risk of injury.

Ideally, aim for 6-8 quality ring rows and 3–5 strict pull-ups before progressing to kipping pull-ups.

Build the strength, master the control, then earn the momentum! 🔥

06/08/2026

Kipping Pull-Ups💪

The kipping pull-up is a dynamic movement that requires strength, coordination, and body control.

Before introducing kipping, you must first develop strict pulling strength to build a safe and efficient foundation. This helps reduce stress and strain on the shoulders, lowers the risk of injury, and allows for better control throughout the movement.

Maintain tension through the midline, move between strong hollow and arch positions, and generate power from the hips while keeping the shoulders active.

Remember, we must earn the right to kip
✅Strength first
✅Then skill

06/08/2026

We are fully booked for Sundays HYROX Race Sim. We have a total of 43 participants all looking to test themselves.

05/08/2026

https://au.seek.com/job/93776926?ref=direct-share-hirer-jobs-list

We have a Full Time Role on offer at CrossFit TRG for the right candidate. It is a multi-faceted role including coaching, retention, social media and administration.

All applicants are welcome

Salary will commensurate with qualifications and experience and we are willing to invest in the right person to bring them up to speed.

Hit the link to see if you are the right fit for us and sharing the post would be greatly appreciated.

If you are looking for a position that is not a stepping stone, this is the opportunity for you.

31/07/2026

Not too many spots left for our second HYROX Race Sim event.

If you want to join the fun, follow the QR code to register yourself.

Sunday 9 August

CrossFit TRG

4 Nucera Court, Green Fields SA 5107

$25.00 per person

Solo or pairs

Full, half or modified available.

29/07/2026

Meet Shaun.
He has been with us for more than 2.5 years.
He is always willing to try something new and puts his faith in us to provide a workout that meets his needs every time he comes to train.
We love coming up with new ways to challenge him and he eagerly takes on every challenge.
We will always tailor a workout to suit the needs of an individual.
If that appeals to you comment below or send us a DM and our membership team will be in touch.

27/07/2026

Happy Monday!🔥
Today we have Incline bench press paired with suitcase carries, building strength and stability before rolling into an 8-round every 2.5-minute MetCon.

See you at the gym! 💪👊

24/07/2026

Gymnastics Fundamentals Tip #4
Strict Pull-Up – Hollow Position

The Strict Pull- Up starts with a strong hollow body.

✅ Active shoulders
✅ Ribs tucked down
✅ Core, glutes and legs engaged
✅ Feet slightly in front of the body
✅ Pull your elbows towards your ribs while keeping your body still
✅ Lower with control not momentum

Always remember, ***Where you start is where you finish.***Maintain your hollow body position throughout the entire movement. Stay tight from fingertips to toes and let your strength—not momentum—do the work.

Quality movement builds strength. 🙌