What is RFX CrossFit?

CrossFit here at RFX is all about family, friendship, and FUN!

You’ll get to know your classmates and your coaches quickly and this place will soon become your second home. You know when you walk into RFX you are in a safe space to learn, train and just be you! Training is so important for mental health and well-being, that’s why our RFX coaches take time to connect with members every class. From the social aspect to the fitness, you can count on RFX to support you on your journey.

CrossFit is a way of training that everyone can love. There are no barriers for age or ability as all the workouts are able to be modified to fit you and your fitness needs. Classes are community based making them social, fun, and never boring. Our coaches guide you through the hour of fitness so you can come in and just focus on you!

Our RFX classes involve a varying mix of strength, skill, gymnastics, and cardio so you’ll always have a new challenge and goal to work towards. CrossFit here at RFX is programmed on an 8-week cycle allowing skills to be trained, measured, and improved throughout this time.

Whether your goal is to train 3 times a week or be competitive in the sport we are here to support you.

Explore all the CrossFit world has to offer at RFX Athletic!

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What Is Reformer Pilates?

Reformer Pilates is similar yet very different to mat based Pilates. Reformer Pilates is done using the Pilates reformer machine and is generally more intense and more dynamic than mat-based Pilates as it adds resistance to the Pilates exercises via the use of the springs which form part of the machine.

What can Reformer Pilates do for you?

  1. Full body workout Using a Reformer to perform specific, individualised movements will give you a balanced, full body workout. The subtly of the springs on a Reformer, globally strengthens the whole body to not just target the large muscle movers, but also activate the smaller stabilisers. Where there is uneven weakness, you are also able to work unilaterally to focus in and correct imbalances.
  2. Builds strength and tones muscles Reformer Pilates allows you to move through full range while working on strengthening muscles. This dynamic form of exercise cleverly uses the machine’s springs and levers to create resistance and allow for equal focus on the concentric and eccentric contractions to create long, lean, toned muscles. It not only targets major muscle groups, but also the small stabilising muscles are called to action when working on a reformer machine.
  3. Low impact (but high intensity) – Meaning it is great for anyone with injury Reformer Pilates is ideal, under professional guidance, for anyone suffering and recovering from an injury. The springs and ropes are specifically designed to enable you to work in the horizontal plane rather than weight bearing, reducing the load through your body. The low impact allows for repetitive movements to occur which in turn tones and strengthens the injured areas to speed recovery.
  4. Improves core and posture Many of the exercises performed on a Reformer machine target the core whilst working the peripheral postural muscles at the same time. A stronger core is essential for ideal posture.

When should I recommend Reformer? If you know anyone with the following goals:

  • Getting stronger
  • Recovery from injury
  • Flexibility
  • Mental health
  • Core strength
  • Postnatal recovery
  • Toning
  • Postural alignment

What can a client expect?

Reformer is the exercise of choice for those looking to strengthen, balance, lengthen and tone. The 50min class is suitable to everybody. From beginners right through to the more advanced Pilates student. Strengthen your core and develop long lean muscles using spring loaded resistance on a reformer machine.

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What Is Format Training?

Format is a community for lovers and non-lovers of Fitness. Our experienced coaches guide you through a program that encourages you to break free from aches and pains and get results!

Format classes leave no member behind. Exercises are personalised to meet your experience and fitness levels. Whether you’re a first timer, coming off a break or the most experienced gym-goer, Format can cater to you.

The benefits? Here are a few that our members say:

  • Move better and break free from aches and pains.
  • Feel better and boost your energy levels.
  • Improve your “Gym Confidence”
  • Join a community that makes fitness fun!

Become part of the Format Family today!

Vault Trial

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5 Ways to Improve Your Gut Health

It’s easy to forget about your gut, but did you know that your gut health affects much more than just your digestive system? The gut is one of the most important elements to proper bodily functioning! The gut is where the food is broken down and transferred to other parts of the body. It is also filled with living bacteria that keep you alive, but when things turn for the worst, can also be your worst enemies!

Gut health is easy to neglect, and for that reason it is super important to give your gut some love, so it can give it back to you! Outlined below are some steps that you can take to help keep your gut healthy and happy.


Do you remember being reprimanded by your mum about chewing slowly? Well she had a point! Slowly chewing your food and mashing it up makes it much easier for your body to digest it and absorb all of the proper nutrients. Your saliva contains enzymes which break down the food in your mouth that make it more bioavailable for the rest of our digestive system!

An additional benefit of chewing slowly is that it can aid in fat loss! Chewing slowly allows your body extra time to signal your brain that you are getting full. It takes 20 minutes from when you are completely full for your body to send a signal to your brain that gives the “fullness” sensation.


The golden rule that most of us neglect on a daily basis! Water is the foundation of life, yet most of us forget to get our 8 cups in. Staying hydrated is essential for proper gut health!

Drinking enough water ensures that your stool isn’t difficult to pass. When you are dehydrated, passing stool can be an uncomfortable experience and one that puts stress on your bowels. Too much stress on your bowls can cause a rupture in the bowel walls, which is not only extremely painful, but also can release bacteria into the bloodstream, affecting a wide range of bodily functions.


Your gut is filled with millions of good bacteria, designed to break down the food you’re eating. However, among the good there are some bacteria is not good for your body and can actually cause you to crave unhealthy foods.

A poor diet, can cause an imbalance between the good and bad bacteria, leading the bad to take over the good! This is where digestive issues arise, in some cases it can also lead to allergies and even mental instability such as depression. With this in mind, it’s crucial to get the right kind of bacteria in charge.

Taking a probiotic supplement (such as Yakult) or foods with naturally high probiotics (such as natural yogurt, kimchi, kefir or fermented foods) can help you restore that balance in your gut. It’s important to take these supplements daily, as research suggests it needs to be a daily intake in order for the effects to be fully realised.


Although we all have different definitions of what constitutes “inflammatory foods”, it is safe to say that most refined carbs, like candy or fast food, are bad for gut health.

These foods can inflame the digestive tract, and destroy the villi (small, finger-like projections on the walls of the intestines that absorb nutrients from food) in the intestines. This can have serious consequences on your gut health and health in general, as it reduces the level of nutrition that is able to be absorbed from the food you eat.

A good rule of thumb is to go for unrefined whole foods, with plenty of fruits and vegetables.


Intermittent fasting has recently risen up as one of the fastest growing diet trends in the recent years, however unlike many other diet fads, this fab has proven to be beneficial to your holistic health, including the gut!

Taking a break from eating food for blocks of time, gives your digestive tract the opportunity to rest and clear out. This can also allow your gut flora to focus on things unrelated to digestion, i.e. populating themselves.

So, don’t you forget about the gut! It is one of the most vital bodily systems that keep you alive and healthy on a daily basis! Make sure to follow these steps and care of it, so it can take care of you!