HYROX is booming, hybrid athletes are everywhere, and apparently being able to run and lift weights now needs its own label.

In this episode, Brendan and Rachel dive into the world of hybrid training, HYROX and CrossFit — with a few controversial opinions thrown in along the way.

We talk about what HYROX has done brilliantly, why its predictability makes it so appealing, and why having a specific event to train for can be incredibly motivating.

But we also get into the bigger question: what are you actually developing through your training?

From running and lifting to gymnastics, coordination, balance, learning new skills and being willing to be a beginner at something before you get better! We unpack why we believe CrossFit is about more than preparing for one specific event.

And yes, we finish with our biggest hot take of the episode:

HYROX tests fitness. CrossFit develops fitness.

Before anyone comes for us — we love HYROX. We just think you might be capable of more than training for the known and knowable.

What do Afghanistan, a backyard garage, an 18-year-old with no business experience, and a place called Brotherhood Strength & Conditioning have in common?

They're all part of the story behind CrossFit Canberra.

This is Part 1 of our origin story—a candid look at the wins, mistakes, risks and moments that built the community you know today.

Whether you've been with us for 13 years or 13 days, you'll hear stories you've probably never heard before.

What does it really mean to live an extraordinary life?

At CrossFit Canberra, we believe fitness is about far more than PRs, handstand walks, and leaderboard positions. It's about building the strength, confidence, and capability to say "yes" to the opportunities life throws your way.

In this episode, Brendan and Rachel unpack our mission to help driven individuals live extraordinary lives through fitness. From spontaneous half marathons and weightlifting competitions to hiking adventures, team sports, and even parenting, we explore how the work you do inside the gym creates opportunities far beyond the four walls.

We also break down our Run It Back x RAD June giveaway, reveal this fortnight's Secret Sound, and take a deep dive into what's hiding inside our gym bags—including a few unexpected discoveries.

If you've ever wondered whether your fitness is making a difference outside the gym, this episode is for you.

This week on Embrace the Journey, we’re talking about the least sexy thing in CrossFit… doing the basics properly.

From ego lifting and missed PRs to front rack disasters and why your coach keeps yelling “knees back,” we unpack why the athletes who improve the fastest are usually the ones obsessing over the simple stuff.

Brendan also breaks down the lift that blew up at competition last year (yes, THAT one), Rachel shares the humbling reality of rebuilding after kids, and we chat about why progress isn’t always more weight on the bar.

If you’ve ever:

• ignored your coach’s cues,
• tried to “just send it,”
• skipped the foundations because they’re boring,
• or wondered why your progress has stalled…

…this one’s for you.

Plus: Secret Sound returns, weekly updates are here, and Woodsy gets another shoutout because of course we couldn't go a week without one.

Why would you choose to do something hard… when you don’t have to?

In this episode of Embrace the Journey, we dive into the mindset behind doing hard things and why it matters — not just in the gym, but in life.

We break down our upcoming 24 Hours of Heroes event at CrossFit Canberra: 24 workouts in 24 hours, all in support of charities that make a real difference for defence members and first responders.

In this episode, we cover:

•  Why choosing discomfort builds resilience 
•  What 24 Hours of Heroes actually is (and how it works) 
•  The real impact behind the charities we’re supporting 
•  How pushing your limits in the gym translates to real life 

Whether you're taking part, supporting, or just curious — this episode is about stepping outside your comfort zone and finding out what you're capable of.

If this resonates, share it with someone you train with — or someone who should start.

Team Fundraising Pages: 

CFCBR First Response 

CFCBR Still got it!

CFCBR Army

Australian Army CrossFit Association

Not fast, but furious

24 Hour Heroes - Team ADF

CFCBR no idea but here

What actually matters when it comes to progress in the gym?

In this episode of Embrace the Journey, we break down the foundation of how we train and why it works — through the lens of CrossFit Canberra in 100 Words.

We unpack:

•  What “show up and work hard” really means (and why it’s not as simple as it sounds) 
•  The difference between confidence and humility in training 
•  Why taking pride in the process leads to long-term progress 
•  How standards shape culture inside a gym 

We also dive into a big one:

• Why motivation comes and goes — and what to rely on instead

Plus, our Secret Sound is back 🎯
First correct guess via Instagram DM wins.

🎧 Listen now and share with someone you train with
📩 Send us your Secret Sound guess on Instagram

CrossFit Canberra — Embrace the Journey | Episode 1

The CrossFit Open Intramural results are in — but that’s not the real story.

In our very first episode, we break down the highlights from this year’s CrossFit Open, including the final standings from our intramural competition and some of the standout moments across the gym.

But beyond the leaderboard, we dive into what actually mattered:

•  Our favourite breakthrough moments 
•  Training through nerves, pressure, and expectation 
•  The power of community — and what it’s like having 70 people behind you 
•  Why disappointment can actually be a good thing 
•  How to use the Open as a starting point for your year 

We also recognise some incredible members through our CrossFit Canberra Spirit Award — highlighting the people who made the experience what it was.

Whether this was your first Open or your tenth, this episode is all about reflecting on the experience, taking lessons forward, and remembering what training is really about.

This isn’t about perfection — it’s about showing up, putting in the effort, and embracing the journey.