인스타그램 스토리 뷰어

GCF is currently offering a 10 day trial for $50.

Use the link below to book your first session.
http://bit.ly/3VTvKY9 - link in bio ⬆️

LEARN MORE:
If you are looking to improve your health and wellbeing, lose weight, tone, increase strength, feel better about yourself, improve your mental health and engage with a community of like minded people who value their health, you have come to the right place.

GCF GROUP TRAINING:
Our group sessions are open to all fitness levels with classes being held daily. Our sessions are designed to be challenging and fun with an emphasis on sound movement patterns reinforced with consistent daily practice.

We feel this will provide you with a good opportunity to be amongst the GCF community and gain an appreciation for the programming and training we provide.

BOOK YOUR 10 DAY TRIAL FOR JUST $50 NOW.
http://bit.ly/3VTvKY9 - link in bio ⬆️

#commandosteve #getcommandofit #trial #wellbeing #community #fitness

Join our team! 💥

We are looking for an energetic, passionate and professional coach to join our growing team at Rouse Hill.

We’re not just looking for someone to run classes, we want a leader who can bring energy, build relationships, uphold standards and positively contribute to the strong culture & community we’ve built at GCF.

The right person will:
▪️Lead from the front
▪️Bring high energy to every session
▪️Build genuine connections with members
▪️Be reliable, motivated & accountable
▪️Thrive in a team environment
▪️Have a genuine passion for helping people improve

Requirements:
▪️Cert III & IV in Fitness
▪️CrossFit Level 1 preferred
▪️Minimum 3 years experience in group training & PT
▪️Current First Aid & CPR Certificate (or willing to obtain)
▪️Working With Children Check

What we offer:
▪️A supportive and passionate team environment
▪️Ongoing personal & professional development
▪️Workplace flexibility
▪️Opportunity for career growth within the business
▪️Ability to run your own PT clients outside group sessions

Available shifts:
▪️Early mornings Monday–Friday | 5:00am–7:00am
▪️Afternoons/evenings Monday–Thursday | 4:15pm–8:00pm
▪️Weekends | 6:00am–9:00am

For the right person, there is opportunity to grow into further roles within the business.
If this sounds like you, we’d love to hear from you.

Apply now ✨
Email your resume to: gcf@commandosteve.com

#getcommandofit #wearehiring #coaches #commandosteve #applynow

Monday 18th May 2026

0:00 - 3:00
COACH BRIEF
• Deadlift + High Output Conditioning

3:00 - 12:00
WARMUP / PREP
• 30 Walk the dog
• 5 Cat cows
• 15 YWM’s
• 10 Deadbugs L & R
• 6 Hamstring Walkouts

PREP for DEADLIFTS
• 10 RDLs (empty bar)
• 10 Bent rows (empty bar)

12:00 - 19:00
• 3 x 6 RDL’s @ 30-40% DL

Then:
• Build progressively to 60% Deadlift

19:00 - 35:00
STRENGTH
• Deadlift [RESET] 2 x E2M of:
• 5 x 60%
• 5 x 70%
• Deadlift [RESET] 4 x E3M of:
• 3 x 75%
• 3 x 80%
• 2 x 85%
• 2 x 87.5% +

35:00 - 40:00
REST / PREP

40:00 - 60:00
HIGH OUTPUT CONDITIONING
• Teams of 3 AMRAP in 20 minutes of:
• 1000m Ski
• 1000m Row
• 2000m Bike

How many rounds can you get in 40mins??

AMRAP in 40 minutes of:
12 ALT DB Snatch 22.5kg [15kg]
9 Burpee over bell
E4M Starting at 0:00
400m Effort

Score = total rounds completed

#getcommandofit #myhappyplace #fitmama #commandosteve #fitnesscouple

Happy Mother’s Day to all the mums out there, especially my own.

Life moves fast, but days like today are a reminder to stop and appreciate all the mums who have always been there regardless.

The strength of a mother is hard to put into words, steady, resilient, dependable, but real strength is shown in the small things done consistently over years without applause.

Thank you for everything you do.

#mothersday #celebrate #thankyou

Happy Mother’s Day to all the mums out there, especially my own.

Life moves fast, but days like today are a reminder to stop and appreciate all the mums who have always been there regardless.

The strength of a mother is hard to put into words, steady, resilient, dependable, but real strength is shown in the small things done consistently over years without applause.

Thank you for everything you do.

#mothersday #celebrate #thankyou

Happy Mother’s Day to all the mums out there, especially my own.

Life moves fast, but days like today are a reminder to stop and appreciate all the mums who have always been there regardless.

The strength of a mother is hard to put into words, steady, resilient, dependable, but real strength is shown in the small things done consistently over years without applause.

Thank you for everything you do.

#mothersday #celebrate #thankyou

Train with intention

20:00 - 34:00
STRENGTH
• Bench press 3 x E2M of:
• 5 x 50%
• 5 x 60%
• 5 x 65%
• Bench press 3 x E2:30 of:
• 5 x 70%
• 3 x 75%
• 3 x 80% +

34:00 - 39:00
REST / PREP

39:00 - 60:00
CONDITIONING
• 5 x 1 MIN efforts of each station:

• A/
• 6 Push Press 70kg [50kg]
• Max Double Unders in remaining time
• Rest 1 minute between efforts

Rest 1 minute between A & B

• B/
• 12 [9] Cals
• Max Push ups
• Rest 1 minute between efforts

Score:
• Total Double Unders + Push ups

Saturday sesh.. 🔥
@getcommandofit @harika_eris @commandosteve

Insurance policy

Thank you to all that came to do the Anzac Day workout this morning ✨

Lest we forget! 🤍

This workout is to be done as an individual effort and completed for time.

The significance behind each movement is as follows.

• 1915 metre - Represents the ANZAC’s going ashore on 25 April 1915.

• 4 Rounds - Represents the month of April.

• 25 GTO - On the 25th of April 1915, Australian and New Zealand soldiers formed part of the allied expedition that set out to capture the Gallipoli peninsula.

• 60 Walking lunges - Represents the number of ANZAC’s who lost their lives [60,000 +] in WW1.

• 24 SDB Devils press - During the Gallipoli campaign, the Anzac and Turkish soldiers called a truce for eight hours to bury their dead on May 24th 1915.

• 1918m SDB Carry - Represents carrying the ammunition to the front line at ANZAC Cove and the year WW1 ended. If you put the bell down 28 burpees for the date the war ended.

For Time:

• 1915 metre effort [running = 6 laps + cafe and back]

Then...

4 Rounds of:

• 25 GTO 50kg [35kg]

• 60 Walking lunges

• 24 SDB Devils press 22.5kg [ 15kg]

Then...

• 1918 metre Carry DB 22.5kg [15kg] - carry as you see fit, low carry, shoulder [6 laps + cafe and back]
* If you put the bell down 28 burpees for the date the war ended.

Lest we forget 🤍

#getcommandofit #commandosteve #lestweforget #anzacday #respect

Shared pain = double the gains 🔥

IGOUGO
6 x E10M 4000m echo bike
2 x rounds of:
16 Chest to bar pull ups
12 Power snatch 50kgs[35kgs]
8 Burpee over bar

#getcommandofit #partnerwod #commandosteve #builtdifferent #bettertogether

Our first year taking on 24 Hours of Heroes ❤️‍🔥

24 hours. 24 Hero workouts. One incredible community.

For our first year participating in 24 Hours of Heroes, we witnessed something pretty special, people pushing past limits, backing each other, and showing up hour after hour for a cause bigger than themselves.

We moved for those who can’t.
We honoured those we’ve lost.
And we stood together for those still fighting.✨

A huge thank you to @waztherockdog for the incredible amount of work behind the scenes to organise this, we’re so grateful you brought it to life. 🙏🏽
And thank you to @kathboyd20 & @craigb2211 for organising the amazing tacos & bowls that kept everyone going 🌮

Thank you to everyone who participated, supported, and cheered us on.
This is what community is all about. ❤️

#24HoursofHeroes #HeroesWorkout #CommunityStrong #FitnessForACause #getcommandofit