KONG Au is a locally owned and operated CrossFit & Olympic Weightlifting gym. We are a community focused gym who believes in CrossFit and its ability to change peoples lives in many different ways. Our service is tailored towards our gym and our members and ensuring we provide our absolute best so they can be successful in AND outside of the gym.

​

Our Mission:

​

To provide the highest level of Professional coaching and nutritional guidance based on the CrossFit methodology. We build a community of ordinary people who do extraordinary things through increasing work capacity, skill capacity and knowledge of their body and it’s ability.

​

Our product:

​

CrossFit was founded in 2001 and can be used to accomplish any goal, from improved health to better performance. CrossFit is so effective it may feel like magic, but in truth, it’s a formula — a formula that works. It’s the formula for everything we do, from forging elite fitness to preventing and reversing chronic disease. It’s the inputs that give us the outcomes, the results that have revolutionized an industry and changed millions of lives for the better.

​

CrossFit gyms will make you better, whether you're new to working out or a long-time athlete. Putting in the work and making healthy choices is hard, but when you surround yourself with a supportive community of people who share your goals, it becomes a little bit easier — and a lot more fun.

​

​

​

THE MAGIC IS IN THE MOVEMENT, THE ART IS IN THE PROGRAMMING, THE SCIENCE IS IN THE EXPLANATION, AND THE FUN IS IN THE COMMUNITY.

​

Fitness in 100 Words:

​

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

COACH GREG GLASSMAN
CrossFit Founder and CEO (Courtesy of CrossFit Inc.)

​