CrossFit Kova

CrossFit Kova has merged with CrossFit Newstead (Athletic Zone) and the amalgamated CrossFit gym now operates out of the iconic Woolstore building in the Function Well gym, 76 Commercial Road, Teneriffe, Qld 4006.

In an unfortunate turn of events CrossFit Kova was shut down by Brisbane City Council and forced to close its doors and relocate after allegedly operating in non-sanctioned recreational premises in Frodsham St, Albion, Brisbane between November 2017 – March 2019.

The alleged breach by CrossFit Kova only came to light when the gym applied to rezone its gym facilities from light industry to recreational.

This was a big shame because the Crossfit Kova studio had developed a strong and loyal fanbase and was increasingly respected in the Brisbane fitness community.

The gym was founded by renowned CrossFit Games veteran, Kara Webb, and was known for doing a valiant job of living up to its mission statement:

Our ultimate goal is to offer an outstanding and professional service for our members to come and fulfil their own personal health and fitness goals.

Crossfit Kova’s facilities were certainly top-shelf; with the equipment and fit-out provided by the Australian-owned functional fitness experts, AlphaFit. The equipment included an impressive six cell freestanding rig as well as incline/ decline monkey bar rig and GHDs, sleds and reverse hypers.

Thankfully much of the top quality exercise equipment has made the journey across Brisbane to the new premises and there is now the benefit of a 24/7 operation.

We wish the CrossFit Kova team well in their new premises and we suggest anybody in the local area looking for a new gym to give the amalgamated CrossFit Newstead/Kova operation a try.

Best CrossFit gyms in Brisbane

We have compiled a list of five of the best CrossFit gyms in Brisbane below. All have solid client reviews and have experienced generally excellent testimonials from satisfied customers.

CrossFit Brisbane – 47 Clarence St, Coorparoo, Brisbane 4151
CrossFit City 4051 – 594 Rode Rd, Chermside West, Brisbane 4051
CrossFit Newstead (merged with CrossFit Kova) – 76 Commercial Rd, Teneriffe, Brisbane 4006
CrossFit Torian – 40 Mayne Road, Bowen Hills, Brisbane 4006
CrossFit Woolloongabba – 48 Annerley Rd, Woolloongabba, Brisbane 4102

We always advise reading online documented CrossFit workout programs to help you narrow down your choice of CrossFit studio.

Align this with testimonials and reviews you can find and you’ll have a pretty solid idea of which two or three gyms make your shortlist. Then it is time to give the CrossFit gym a visit in person, talk to the trainers and take a trial workout.

Below is an example CrossFit Kova workout session:

CrossFit Kova – CrossFit

Warm-up

2 Rounds of:

250m Row easy

200m Run easy

2 Rounds

10 Cossack squats

10 Air squats

0:30/0:30 Samson stretch

*If the weather does not permit running use a variation of other “cardio” equipment you have in the gym.

Prep

Rope Climb Progression (A)

10 Rope row

*Switch top and bottom hand after 5 reps.

5 Rope hang knees to elbows

3 Box wrap or j-hook drill

3 One pull for max height attempts. Utilize one of the following options:

*Use jumping variation. Jump and grab the rope with relatively straight arms, hook or wrap legs around the rope and do one pull to stand.

Build Up

*Review the workout and options.

*Demonstrate the dumbbell box step over and have athletes perform 2 sets of 4 reps building in load.

*Finalize rope climb variation.

Metcon (Time)

For time:

1,000m Row

50 Dumbbell box step overs (22.5/15 per hand, 20″/16″ box)

5 Rope climbs

50 Goblet squats (22.5/15)

1,000m Run
The first 3 movements will tax the grip significantly. The box step overs will be time-consuming for most, even if there is very little rest between reps. The rope climb volume is not high but the prior movements will impact performance here significantly. The goblet squats should be light to moderately loaded but the placement in the workout will increase the demand.

Scaling

Row

*Reduce distance if the 1000m row will exceed 5:00.

Dumbbell Box Step Overs

*Reduce load to be completed in under 6:00.

*Reduce reps, load, and height per the athletes capacity. 35 reps can be very demanding.

Rope Climbs

*If 5 rope climbs is a walk in the park use legless.

*Decrease reps if climbs will exceed 2:00.

*Decrease height of the climb.

*Make 5 rope climb attempts

*Complete 5 lying pull to stands.

Goblet Squats

*Reduce load so that 50 reps takes less than 3:00.

*Reduce reps to 35 and reduce load so that these reps are completed in 3 sets or less.

Run

*Reduce distance to be completed in no longer than 5:00.

*Use other cardio equipment with a distance that will take 4:00.