MEMBERS

SORRY, BUT THERE ARE NO SECRETS! Everything we know and teach is available in books and online, but therein lies the problem. With the internet and social media, there is way too much information and even more misinformation.

We’ve cut through the bullshit for you, though. Everything we teach here is not new or ground-breaking. Our methods are simple but are tried, tested, and proven to deliver results.

THE #1 RULE – Building strength takes time, effort, commitment and consistency. But with the rise of social media and the quest for likes 👍 and validation 👏, many people have forgotten this very simple philosophy. Training ends up being a constant display of maximum effort lifts and short-term unsustainable results.

Achieving results boils down to a few key principles:

• Show up, follow the program, do the work, and stay consistent.
• The simple and ‘boring’ stuff works – period.
• Strength training is a marathon, not a sprint.
• Trust the process.
• Let lifting enrich your life…not rule it!

During your strength journey with us, you will hear us harp on about these…a lot!

And remember, strength training is just one piece of the puzzle. If your nutrition sucks, you get bugger all sleep, you’re stressed to your eyeballs, your recovery is non-existent, and your hydration is terrible, achieving strength gains will be challenging.

MEMBERSHIP TERMS & CONDITIONS

PAYMENT DAY – Our direct debits occur at 1am on the day (and frequency) you choose. If you are choosing a day that aligns with your pay day, make sure it’s the following day to prevent dishonours. For example, if your pay clears into your account on a Wednesday, choose Thursday for our DD.

PAYMENT DISHONOUR – A Dishonour Fee of $5.20 will be charged by EziDebit, in the event of any payment dishonours. An additional $0.80 dishonour fee (charged to us by EziDebit) will be added to your account, which will be payable in your next billing cycle.

EZIDEBIT FEES – A one off Fee of $1.80 is payable when first signing up to EziDebit. Payment processing fees of $0.80 for Bank Accounts or 1.75% for ANY credit card (min $0.80 per transaction) will be added to your weekly, fortnightly or 4-weekly membership payments.

HOLDS – A minimum of 2 business days notice must be given to place memberships on hold. Holds must be for a minimum period of 1 week (7 consecutive days), and maximum period of 12 weeks (84 consecutive days), with a maximum of 4 holds allowed per year. Holds cannot be backdated and must be communicated to us in writing via EMAIL, or Facebook or Instagram messenger. Membership fees will be pro-rated over this period.

CANCELLATION – Memberships can be cancelled at any time. A minimum of 2 full business days notice must be given prior to a scheduled EziDebit payment. Cancellations cannot be backdated and must be communicated to us in writing via EMAIL, or Facebook or Instagram messenger. Valid memberships extending beyond the cancellation date can be used up, or will be forgone.

RELEASE OF LIABILITY, WAIVER OF CLAIMS & ASSUMPTION OF RISK 

We pride ourselves on fostering a community that is inclusive and free from judgment. If you ever have concerns about anything or anyone (including us), or if you’ve had an experience at our gym that troubles you, please do not hesitate to reach out. Regardless of whether you think it’s minor or insignificant, we want to know. Our social media DMs, emails, and doors are always open for this.

If you are female and prefer to communicate confidentially with our female co-founder Jacky, you can reach her via Instagram Messenger at @ironstrengthpp.jacks.

We value your feedback and are committed to continuously improving our gym environment. Your input (even the not so nice stuff) helps us better serve our community.

The GymMaster APP is what you will use to check in to the gym every visit. From this app, you can also update your personal details, check your billing history, and update your bank or credit card details. You can also access your member account via the web through the GymMaster PORTAL HERE.

The Bullshit Corner is our private Facebook group where we post important information about the gym, changes in operating hours, events, and other news. We are the only ones with permission to post in the group, so you won’t be inundated with irrelevant notifications.

At the beginning of every week, we post about:

1. Important info, news and reminders
2. Upcoming competitions
3. Strongman Saturday sessions
4. Train with Us sessions

We hold 1-2 Powerlifting and Strongman competitions a year and also take teams to compete in other competitions around the region. We encourage everyone to participate in a competition at some stage as it gives you a goal to work toward, keeps you focused, and is a lot of fun!

In addition to posting about competitions in the Bullshit Corner, all local and regional competitions are listed on the whiteboard above the lockers.

Every Saturday during open gym from 9am – 12pm, we hold a Strongman session which is free for our members. Everyone is welcome to join in, and all movements and events are scalable to your strength and ability level.

One of the biggest things that sucks about owning a gym is that we (as the owners) don’t get to train with our members because during open gym, we are looking after you. So every week, we open our gym to our members only, to come and train with us.

Some important things to note about these sessions:

• They are primarily for us to train – we don’t want to be coaching, working, or cleaning up after everyone. We’ll, of course, give you a spot if you need it. Think of us as training partners during these sessions!
• Times are exact – no training earlier or later than the times we’ve stated unless open gym is immediately after the session.
• Days and times are subject to change at short notice, especially around competitions/events.
• These sessions are a privilege, not a right – we don’t want to have to stop them because it’s creating more work for us.

Basic coaching is included in your membership, so always seek out our Coaches for help with any of the following:

• If you are ever unsure about an exercise and would like a technique check.
• If you have forgotten how to do an exercise – even if it’s for the 100^th time!
• If you need a spot.
• If you have no idea what something is in the gym – we’ve got a lot of weird and wonderful things that may be new to you.
• If you have seen someone doing something and are curious to know more.

If you have a program from us, check out the ABOUT YOUR PROGRAM tab for heaps more info about this.

If you are receiving coaching/programming outside of ISPP, you are still allowed to ask any of our Coaches for help, but we must respect your Coach’s programming and instruction. If we deem what you are doing is unsafe, we will always address it with you.

If you ever find yourself in a situation where there are no free racks or platforms, make sure you seek out a Coach. The racks are designed to make working-in a breeze, so on a busy day, we can pair you with someone suitable. There are plenty of other places to deadlift if all platforms are occupied.

If a piece of equipment you need is being used, just ask if you can share or work-in. Everyone is more than happy to do that – no equipment hoggers around here!

We celebrate the diversity of our members and the awesome community we’ve built. To showcase this, you might often see our staff capturing content in the gym for stories and marketing. We want to inspire more people to join our community by featuring members like you!

We are always respectful when filming or photographing and most of the content is shared in stories that last only 24 hours. If you prefer not to be recorded or photographed, please let us know. Your comfort is our priority.

Every time you visit, you are required to check-in via the tablet at the main entry. This is a condition of entry.

There are two ways you can check-in:

• By using the GymMaster app to scan the QR code displayed on the tablet screen, or
• By manually typing your name into the search field displayed at the top of the tablet screen.

Restroom amenities are at the front of the building, down the hall, just past the reception desk. We have 1 shower, 1 female toilet, and 1 male toilet with a urinal. The shower cubicle includes a mirror on the backside of the door, a small trestle table, and shampoo, conditioner, and body wash are provided for your convenience.

During open gym, reception is generally unmanned. If you wish to buy supplements, biltong, or anything from the fridge, simply use the purchase slips provided on the reception desk.

Write your full name at the top, mark the items you are purchasing (and detail flavours if required), then place the slip into the yellow smiley face bin on the front counter.

These purchases will be added to your member account, and payment for the goods will be processed with your next scheduled membership payment. If you prefer to pay for your goods with cash or EFTPOS, please find one of our staff to assist you.

Beneath the front desk is a yellow filing cabinet, which is provided for you to store your training program to prevent it from getting damaged or lost.

Pens (to fill in your program) and magnetic clips (to keep your program from blowing away) are provided for your convenience. These are stored on the program filing cabinet and at the wall-mounted pen holder beside the communal equipment shelf. Please be sure to return them after use.

We are happy for you to bring your kids to the gym while you are training, as long as they are happy to hang out in the designated area near the lockers or outside the gym. Kids are not permitted on the gym floor, as this poses a serious safety hazard. We have provided some things to keep your little ones comfortable and content – the top drawer of the program filing cabinet contains kids’ craft materials, there are toys, books, and chairs underneath the stairs, and foam floor tiles on top of the lockers.

Dogs are also welcome at our gym, but they must remain on their leash inside at the designated area near the lockers or tethered anywhere outside the gym. Please do not bring your dog if they are volatile towards other dogs or kids. If you are bringing your dog for the first time, just give us a heads-up as we need to introduce your dog to our gym dog in a controlled manner, to ensure everyone’s safety and avoid issues.

We have lockers available for members to store their items free of charge, located across from the reception desk. Please get in touch with us if you would like a locker. If there are none currently available, we will put you on a waitlist.

We have two sets of general waste and recycling bins on the gym floor. The first set is located beside the lockers, and the second set is next to the water bubbler near the back of the gym. Please ensure all general waste goes into the black lid bins and only recyclable items are disposed of into the yellow lid bins.

To the right of the lockers is a wall-mounted phone charging station where you can charge any of your devices during your training session. Just don’t forget to take them before you leave!

We have two bag racks available for you to store your bag and any other personal items. The first is located between the lockers and communal equipment shelf, and the other is located beside reception.

Any personal items found in the gym are placed into the lost property box which lives on the bag rack beside reception. This is the first place to look if you lose or leave behind something at the gym.

When the box starts getting full, we put up a post in the Bullshit Corner with a photo of the contents and a date of when the box will be emptied. If you happen to see something of yours, simply collect it the next time you are in the gym, or comment on the post and we will put it aside for you (if you cannot get in before the box will be emptied).

On a shelf next to the bag racks is a range of mobility equipment, belts, wrist wraps and straps, lifting aids, foam pads, and more. Be sure to familiarise yourself with what is available and feel free to use any of this equipment during your training session. Please return all items after use.

The yellow wall next to the communal equipment shelf is our rolling wall, which is where you can use mobility balls and aids to ‘roll out’ on.

We have two cleaning stations located next to the communal equipment shelf (at the front of the gym) and beside the water fountain (at the back of the gym).

Disinfectant spray and paper towels are provided for you to wipe down all surfaces and equipment, except for all bars and dumbbell handles. Wire brushing is the best way to clean bars and dumbbell handles.

Hand sanitiser, tissues, Glen 20, insect spray, and deodorant are also provided for your convenience.

We have provided a range of tripods (and bench blocks) which you can use to film your lifting during your session. These are located near the check-in tablet.

Filming is permitted in the gym; however, please be respectful of others in the gym and don’t position your phone anywhere that will impede others from using equipment or an area.

Chalk bowls and baby powder are provided and located just outside the front and back roller doors.

The use of chalk and baby powder is permitted; however, please only apply them outside and use appropriate amounts to limit mess inside the gym.

Parking is permitted across the road, all along the drain. Please ensure you are parked at an angle and your vehicle is not sticking out too far onto the road.

Parking in Angelo’s Fine Foods car parks is strictly prohibited during their business hours of 9am -5pm Monday to Friday and 9am -1pm Saturday.

A kitchenette is located near the back roller door of the gym, which is available for you to use together with all equipment, cutlery, and crockery provided. Just be sure to clean up after yourself.

There is a kettle and coffee pod machine on the bench and a microwave in the right-hand side cupboard. Instant coffee, tea, and sugar are complimentary, and coffee pods are $1 each.

A cold-water fountain with a bottle filler is located near the back of the gym next to the kitchenette. After using the bottle filler, make sure the faucet is fully closed and the spout is over the drain.

We have a large range of Strongman equipment available for our members to use, most of which is stored in the back shed. For a detailed listing of all our Strongman equipment, simply scan the QR code on the sign next to the log rack or click HERE.

If you wish to use a piece of equipment that is stored in the shed, simply ask a Coach who will assist you in retrieving it and give you guidance on where and how to use it. All items taken from the storage shed need to be returned after use.

Located on the storage rack at the back of the gym are various balls with different purposes.

Slam balls or dead balls (identified by the rough checker plate pattern) can be used for throwing and slamming. These balls are designed to be beaten up.

Regular (smooth) medicine balls and the large (soft) wall balls are not designed for slamming into the ground. Please also refrain from throwing balls onto the signage on the back wall.

If you are unsure about the type of ball or where to do wall balls, please check with a Coach first.

We have 2 fully equipped Olympic weightlifting platforms in the gym. There are 3 sets of competition bumper plates available between the 2 platforms, jerk blocks, and specialized Olympic weightlifting bars in both male 20kg bars and female 15kg bars, which are stored on the wall-mounted bar holder near the Oly area.

Members who train in Olympic weightlifting have priority use of these areas. However, when these platforms are not being used for Oly lifting, they can be used by other members for general strength training such as deadlifts.

The cable crossover machine’s weight stacks go up in 5kg increments. If you find you are struggling with 5kg increments for a particular exercise, there is a 2.5kg weight at the top of each column which can be dropped onto the weight stack. Just pull the black pin out to release the weight and lower it onto the weight stack. Always remember to slide the 2.5kg weight back to the top of the column after you have finished your exercise.

Our gym is equipped with 12 combo racks, which are predominantly used for squats and bench press. All these racks are fitted with special levers that allow you to adjust the height of the racks without having to remove the bar and weights. They also camber in for those that hold the bar wide for squats and have face savers to prevent the bar from falling onto your face and neck if you fail a bench press.

To lower the rack heights (for squats & bench):

1. Remove the extra pin from its storage spot.
2. Slide the pin into the height you want to lower the rack to.
3. Grab the lever arm and hook it underneath the pin you just inserted.
4. Push down on the lever arm slightly.
5. Remove the bottom pin.
6. Slowly release pressure on the lever arm and lower it down.
7. Place the other pin into the storage spot.
8. Repeat for the other side.

To raise the rack heights (for squats & bench):

1. Remove the extra pin from its storage spot.
2. Grab the lever arm and hook it underneath the pin already in the rack.
3. Push down on the lever arm to raise the rack to the desired height.
4. Insert the extra pin at the appropriate height.
5. Release pressure on the lever arm and lower it down.
6. Place the other pin into the storage spot.
7. Repeat for the other side.

NOTE: If you only need to lift or lower the heights by 3 or less, place the extra pin at least 5 holes higher than your desired height and hook the lever arm onto that pin.

To camber the racks (for squats only):

1. Unscrew the wingnut and remove the bolt from the inside base of the upright.
2. Pull the upright toward the middle of the platform to camber in.
3. Replace the bolt into the outside hole to secure.
4. Reverse this process to return the uprights to vertical after use.

To adjust the face savers (for bench only):

1. Grab the top of the face saver and lift.
2. Remove the pin.
3. Lift or lower the face saver to the appropriate height.
4. Slide the pin back in.

We have 2 adjustable benches mounted on the wall behind the 2 silver half racks. These benches can be used for any kind of decline, lying, incline or seated pressing out of the half racks.

To set up:

1. Carefully remove the bench off the wall and place flat on the ground
2. Pull the locking pin out from the side of the bench
3. Pull on the strap at the base seat until it locks into place
4. Slide the locking pin into the top of the bench
5. Lift back rest to adjust to desired angle for your exercise. Do the same for the seat.

To pack up:

1. Lift the back rest and lower to flat position. Do the same for the seat.
2. Pull the locking pin out from the top of the bench
3. Pull on the strap at the base of the seat and lift slightly > reach through and pull on the silver lever to unlock > lower the bench until completely flat
4. Slide the locking pin back into the side of the bench
5. Place the flattened bench back onto the wall bracket upside down (with the seat at the top).

We have fractional weight plates available on all the plate stands in the gym, which come in pairs of 1kg, 0.75kg, 0.5kg, and 0.25kg.

These plates allow us to load the bar to the nearest 0.5kg. They can also be used to incrementally add weight to dumbbell movements using lifting straps. Check out the video below on how to do this.

There are collars throughout the gym, as well as a set on every single rack. Use of collars is mandatory on squats and deadlifts (for safety) but not necessary on bench press.

We have 2 types of barbells for deadlifting, stored in the wall-mounted bar holder next to the yellow mobility wall.

The longer, thinner bars are competition-specific deadlift-only bars. The shorter, thicker bars are general-purpose bars, which are in every rack in our gym. You can use whichever bar you prefer, however, the comp spec bars are generally used by those training to compete.

On each of the 4 deadlift platforms is a deadlift jack. These can only be used on flat surfaces, so please don’t place any part of the jack’s feet onto the platform ramps as it can cause the jack to topple backward. Check out the pictures and videos below for what to do and what not to do.

In the middle of the 4 deadlift platforms is a set of rubber bumper plates in a toaster rack. These plates are provided specifically for deadlifting and should be used if the bar needs to be loaded to less than 60kg to ensure the bar is set to the right height off the floor.

Scattered throughout the gym (as shown in the pictures below) are wire brushes to clean chalk and residue off the barbells. Check out the video on how to use the flexible wire brushes, and here to find them in the gym (wait until the end).

When starting out, you may feel like the weights are too light or you’re not doing enough work. Resist the urge to go heavier or do more and TRUST THE PROCESS. Make sure you perform the reps and weights EXACTLY as stated in the program, and complete all your accessory exercises, including core work!

Programming is complex and made up of blocks. After each block, we reassess your strength and adjust your program to ensure continuous progress. After a few blocks, you’ll be wishing things were ‘light’ and ‘easy’ again!

Building strength takes time, effort, commitment, and consistency. Managing loads and intensities through programming is critical for long-term, sustainable strength gains and injury prevention.

Your membership includes basic coaching and support, so if you ever need help, don’t hesitate to ask our Coaches.

• If you have forgotten how to do an exercise, we are happy to show you 100 times if needed. Never feel embarrassed to ask. You don’t need to search YouTube to find an instructional video – that’s what we are here for!
• If you feel something is not quite right with a movement you are doing, or you want us to check your technique, come and grab us. If we are busy, make sure you video it and review it with us when we’re free. Or give us a heads-up to check out your next set.
• If you need a spot for a lift, especially for heavy weights, seek us out. Safety is of utmost importance.
• If you have any questions about your program, be sure to raise them with your Coach.

All barbells in the gym are 20kg unless there is a sign indicating a different weight. For example, if the barbell exercise on your program is 30kg, you only need to add an additional 10kg to the bar, which equates to 5kg per side.

Sometimes a little maths is required, especially when using fractional plates. If you are ever unsure, it’s best to check with a Coach or use the calculator app on your phone. We’ve all had to whip out the calculator at some point!

We have an abundance of weight plates and fractional weight plates (0.25kg -1kg) so you have no excuse to round up or down.

If the program says 59kg, load 59kg on the bar. Don’t round up to 60kg just because it’s easier to load the bar with that. We program very specific weights to get you the best results, so follow the program.

If you think the weights are too light or too heavy, speak to your Coach and they can take a closer look at your program.

To achieve the best possible results, we never want you going to complete failure in your training. This is very important for the big compound lifts (squat, bench press, and deadlift). If you are not hitting the programmed weights and reps, let your Coach know immediately.

For smaller accessories, it’s okay to occasionally fail the last couple of reps on your last sets but try not to. Read more about accessories below.

Accessories are where a lot of strength and muscle are built, but you need to work hard to see results.

For every accessory exercise, choose a weight that is challenging but can still be performed with good technique. The idea with accessories is to slowly but surely increase the weight every couple of weeks while still hitting the programmed number of sets and reps. Working at an RPE of 8-9 (Rate of Perceived Exertion) or 1-2 RIR (Reps In Reserve) is ideal.

If you are breezing through reps on your last set, you haven’t gone heavy enough. Conversely, if you can’t get the required reps out, for at least the first or second set, you need to lower the weight. If you are ever worried about your technique as things get heavier, ask a Coach to check your form.

If you are using dumbbells for your accessory movements and finding the 2.5kg jumps in weight too large, you can use fractional plates to incrementally increase the weight. Check out the FRACTIONAL PLATES section in ABOUT SOME EQUIPMENT for an instructional video on this.

We have two types of barbells for deadlifting, stored in the wall-mounted bar holder next to the yellow mobility wall.

The longer, thinner bars are competition-specific deadlift-only bars. The shorter, thicker bars are general-purpose bars, which are in every rack in our gym. You can use whichever bar you prefer; however, the comp spec bars are generally used by those training to compete.

In the middle of the four deadlift platforms is a set of rubber bumper plates in a toaster rack. These plates are provided specifically for deadlifting and should be used if the bar needs to be loaded to less than 60kg to ensure the bar is set to the right height off the floor.

Be sure to note down your rack heights for squat and bench press, including face savers, on your program so you’re not guessing your heights every session.

Record everything on your program. This includes writing down:

• Weights (for accessories)
• Reps (for AMRAPS)
• Any other notes which may be useful to look back on or remind you, such as:
  • How you felt (“crap day – so tired” or “felt great”)
  • Lifting cues (“knees out” or “weight in balls of feet”)

These notes are useful to help you choose weights for the next week, track progress, and remind yourself of technique. Your Coach will also use this information to adjust your current program (if necessary) and when writing your next program.

Unless you are a lifter training for a specific competition, your program has no end date. There is no set day to do Day 1, 2, 3, or 4 of your program. Just continue to the next day on your program when you return to the gym – don’t skip days.

Sometimes life will get in the way and you may miss a session here or there. If an 8-week program takes 10 weeks to complete, that’s totally okay! Just don’t let a missed session derail your progress entirely.

Videoing your lifts is beneficial for two reasons:

• It provides visual feedback which aids in improving technique.
• It tracks progress over time.

Our Coaches are always on the gym floor observing what is going on and ensuring movements are performed correctly. But when the gym is busy, they can’t be everywhere. During these times, we encourage you to film your lifts to review with a Coach when they are free.

While we do encourage you to film your lifting, it’s not necessary to video every single set of every exercise. It’s just a tool to use occasionally to aid your learning. Overdoing it can lead to ‘paralysis by analysis,’ which will hinder your progress.

If you are uploading your lifting to social media, don’t forget to tag @ironstrengthpp. We review all posts we are tagged in and often provide feedback on anything that needs addressing.

Never compare yourself to anyone else in the gym when it comes to programming, strength, or movements.

• If someone’s program is different from yours, it’s because they have different goals and levels of experience.
• If someone is stronger, it’s likely because they’ve been doing this for a lot longer than you!
• If your technique is not the same as another person’s, it’s because they are anatomically different from you or may have limitations with movement.

Focus on yourself and we’ll teach you what works best for you to achieve your goals. If you are ever curious about what someone else is doing, ask a Coach.

If at any stage you injure yourself or feel a niggle at the gym, tell us immediately! And if it happens outside of the gym, message us ASAP!

Sometimes something that ‘seems’ serious might not be. The worst thing you can do is stop training. Your Coach will be able to adjust your program accordingly to ensure you keep moving in the right direction.

But if it’s something that can’t be fixed with a trigger point ball or foam roller, immediately book yourself in to see Joe of Cairns Osteo & Rehab HERE. He’s your best bet in getting you back to full strength and works with our Coaches in keeping you in the gym.

If it’s something major, as long as approval has been given by allied health professionals, you can still train – there is always a workaround for any limitations you may have. We’ve had people show up and train in casts, crutches, splints, moon boots, and even wheelchairs!

If you are resuming training after an extended period of time off due to sickness, injury, a holiday, or just life getting in the way, make sure you chat with us before picking up where you left off in your program. Depending on the duration of time off, your Coach might need to adjust your program.

Beneath the front desk is a yellow filing cabinet, which is provided for you to store your training program to prevent it from getting damaged or lost.

Pens (to fill in your program) and magnetic clips (to keep your program from blowing away) are also provided for your convenience. These are stored on the program filing cabinet and at the wall-mounted pen holder beside the communal equipment shelf. Please be sure to return them after use.

Whilst we prefer and give out hard copies of programs, if you’d like an electronic version simply message us and we’ll send you a PDF copy via messenger or email.

If you lose your program or it’s getting a bit tattered message us, and we’ll reprint it for you.

When you have finished a program block you have two options:

1. Program update – If you enjoyed and got good results from your last strength block, we will simply update the weights in that program based on your progress. When you are starting out, it’s generally a good idea to run the same program for several 8-week blocks.
2. New program – If your goals change or you would like a more challenging program, an entirely new program can be written for you.

To request a new program or update, message your request to us via IG, FB, or email with the following:

1. A picture of your completed program OR your current 1RMS OR AMRAPS of the main movements.
2. Whether you want an update or a new program.
3. How many days you want to train per week.
4. Additional information such as likes, dislikes, changes, feedback, goals, etc.

The more information you give us, the better we’ll be able to tailor a program to your goals.

There is always a Coach on the floor during open gym to assist you with your training. While they are available to you, they aren’t personal trainers and won’t hold your hand throughout your entire session. They are there to educate you by giving you bite-sized pieces of information and knowledge every time you step into the gym. Over time, you will learn how to lift properly and self-assess, ultimately becoming a confident, self-sufficient lifter. The best way to learn is with guidance, practice, and time – lots of time.

But if you believe you would benefit from some personalised attention, we are more than happy to book in a PT session with one of our Coaches. Just send us a message or email, or have a chat with us in person.

Quite a few years ago, a couple of old blokes (and old at heart, aka Coach E) decided that every Friday afternoon, they would gather in the gym driveway to share a few beers, enjoy a platter of grub, debrief the week, and toast to something great.

This tradition has evolved into a gathering where ALL of our members are welcome to join…after their training session of course. However, many are known to drop by just for a beer and the grub!

Be prepared to take it all in good humour if you decide to join in, and don’t forget to BYO your favourite beer. As for what CYC stands for…well, you’ll have to come to a Friday arvo session to find out!

While we encourage you to enjoy a few drinks responsibly, we do not condone drink driving. We have a breathalyser available if you’re unsure of your limit.

Every year, we organise several social events for the ladies of Iron Strength – a 👗 DRESS UP and a ⛺ CAMP OUT.

These events are a chance for our women to socialise outside of the gym (and our workout gear), and is all about creating connections, unwinding and having fun.

If you are interested in getting involved, add yourself to the ISPP Ladies Adventures & Activities group HERE.

JOE @ CAIRNS OSTEO & REHAB

🌐 www.cairnsosteoandrehab.com

☎️ 0448 761 749

📅 BOOK HERE

CHERELLE @ PHYSIOME

🌐 www.physiome.net.au

☎️ 0438 764 328

📅 BOOK HERE

STUART TING @ CHIROPRACTIC WORKS

☎️ 4031 3388

📅 BOOK HERE

PETER GRANT @ CAIRNS PERFORMANCE MASSAGE 2.0

⚠️ Existing clients only

📅 BOOK HERE

ANGELA @ CAIRNS TOTAL PHYSIO 

🌐 www.cairnstotalphysio.com.au

☎️ 4051 3252

REVOLVE PHYSIOTHERAPHY

🌐 www.revolvephysio.com.au

☎️ 4020 5042

📅 BOOK HERE

RECOVERY LAB CAIRNS

ℹ️ NuCalm | Infrared Sauna | Compression Boots | Ice Bath | Compex

🤑 Use ISPP10 at the checkout for a 10% discount for casual sessions and session packs.

🌐 www.recoverylab.com.au

☎️ 0480 465 217

📅 BOOK HERE