Abby Carvell

Get to know me: Besides the love of my family, partner Phil, two beautiful boys + little bambino on the way my other greatest love and passion is fitness. I was attending gyms from as early as 2yo, aerobics classes with my mum and always played sports growing up. When...

Phil Karpierz

Get to know me: I’m currently a fire fighter with FRNSW. I really get fulfilment out of my job in the way that every day we can make a difference in someone’s life and I feel I can do that now by being a coach at Fitness Alley. My whole life I have had a passion...

Shelby Fenech

Get to know me:  – Hippie at heart – Love a good adrenalin rush-Love to go for a run to clear my head- Permanent firefighter- Casual high school teacher Nickname:  Shelbz  Training background:  – Competitive soccer -2014/2018 Regional...

Friday WOD 17th July

CrossFit JAK Elite – CrossFitWarm-up ()STRENGTHFront Squat (6×3 @85%)Supine Grip Yates Row (3×8-12)Seated DB Z Press (3×8-12)MetconMetcon (AMRAP – Rounds and Reps)16min AMRAP 16 S/A DB H.Squat Clean 22.5/15kg 8 Burpees Over DB 16 Alt DB...

JAK Circuit FIT

CrossFit JAK Elite – JAK Circuit FITMetcon (No Measure)6min AMRAP 1-2-3-4-5… reps Wall Jumps Ball Slam or Sandbag to shoulder Sled 6min AMRAP 2-4-6-8-10… Step up DB H. C&J Burpee or Sprawl 6min AMRAP 3-6-9-12… KB Swings Bike Cals Jump...