The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness



    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

    Movember 2011
    Tue 01 Nov to Wed 30 Nov 2011

    Sleep Seminar
    7.30pm Wednesday 09 Nov 2011

    REX Affiliate Cup
    Sat 12 Nov 2011

    FREE Open Gym
    12pm - 3pm, Sat 19 Nov 2011

    Real Fitness Standards Grading - Level II
    Sat 03 Dec 2012
    No Classes This Day

    These dates are subject to change


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    Email Stef for appointments


    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Posts Tagged ‘CrossFit’

Competitor Spotlight: CrossFit Endurance Founder Brian MacKenzie

Posted by The Coach on June 16th, 2011

In this video, CrossFit Endurance founder Brian MacKenzie explains the method behind his madness in regard to training for endurance sports. Shunning the traditional training philosophy of increasing volume, introducing small amounts of intensity and paying little to no attention to skill training, MacKenzie employs a high-intensity, low-volume strength and stamina skill-focused approach to training for distance running and triathlon. The goal is to improve performance and decrease instances of injuries. A typical week of CrossFit Endurance training for running consists of three sessions of intervals, tempo runs or time trials and four high-intensity CrossFit workouts. “Routine is the enemy,” says MacKenzie. Click on the image below and watch as MacKenzie explains his unique approach.

Competitor Spotlight


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CrossFit Endurance Trainer Course @ The Cell

Posted by The Coach on May 20th, 2011

Train less. Perform better!
Have your running video analysed
Improve your running with just a few simple drills!
Learn how to program training using CrossFit Endurance principles
Get hands on injury prevention experience!

Saturday 02 July and Sunday 03 July 2011
8am – 5pm @ The Cell

The Endurance course is a powerful weekend of getting faster, stronger and increasing overall fitness/performance. Led by a CrossFit Endurance Head Coach, you will get both an in-depth education as well as a unique opportunity to be (run) evaluated throughout the weekend.

Click here for more information…

Posted in event | Tagged: , , | 1 Comment »

Monday 11 April 2011

Posted by The Coach on April 10th, 2011

5 Rounds for time of:
Run, 100m
12lb Sledge Strikes, 30 reps
16kg Double Kettlebell Push press, 30 reps

Post time to comments

There are few that rival the greatness of Rocket Rod...

Posted in wod | Tagged: , , , | 9 Comments »

Wednesday 08 December 2010

Posted by The Coach on December 7th, 2010

“The Chief”
Max rounds in 3 minutes of:
60kg Power Cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

From 14/09/2008
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief”, CrossFit San Diego – video [wmv] [mov]

Steve, always going hard




Posted in wod | Tagged: , , , | 14 Comments »

Tuesday 07 December 2010

Posted by The Coach on December 6th, 2010

“Partner WOD #3 – Partner CINDY”
As many rounds as possible in 20 mins of:
5 Pull Ups
10 Push Ups
15 Squats

Partner A starts and does 5 Pull Ups
When they finish their pull ups, Partner B does 10 Push Ups
Partner A then does 15 Squats
That is 1 round
Then Partner B does 5 Pull Ups
Partner A does 10 Push Ups
Partner B does 15 Squats.
Continue in this manner until the 20 minutes is complete.

– 1 Person working at a time
– Partners MUST alternate the movements
– WOD can be done individually by Cell members in which case, normal “Cindy” WOD rules apply

Post rounds to comments

Get off the ibuprofen

The Towler whisperer

Posted in wod | Tagged: , , , , , | 16 Comments »

Monday 06 December 2010

Posted by The Coach on December 5th, 2010

“Partner WOD #2”
3 rounds for time of:
15 x Medball (10kgs/5kgs) Front Squats each, partner holds medball overhead
15 x Situps each, partner holds a plank
15 x Wall Balls each (10kg/5kgs), partner holds the bottom of the front squat
15 x Burpees each, partner holds the pushup position
Run 400m together

WOD Rules
– 1 partner working at a time
– only reps performed whilst the “resting” partner is in position count
– EG, if the “resting” partner puts the medball down, comes out of the plank position, can’t maintain below parallel on the front squat hold or can’t hold the push up position, the “working” athlete must stop until their partner gets back into position.
– This WOD can be done individually by Cell members in which case it is 5 rounds for time of the prescribed reps and loads

Post time to comments

Tamara tyre flippin'

Posted in wod | Tagged: , , , , , , | 9 Comments »

Free Rope Climbing Session

Posted by The Coach on November 30th, 2010

Due to popular demand, Jason will be running a free rope climbing technique session

Thursday 02 December at 7.30pm

Wear long socks or long pants unless you want the trademark Cell scar on your shin! 🙂

To indicate your attendance, please jump onto our comments page and let us know you’ll be there.

Rope climbing - great fun and not as hard as it looks

Posted in event | Tagged: , , | 8 Comments »