South West Strength & Conditioning

09/09/2025

Why We Love the Safety Bar Squat! 🏋️‍♂️

The safety bar squat isn’t just another squat variation – it’s a game-changer for strength, comfort, and technique!

Shoulder-friendly: Great for those with limited shoulder mobility.

Improved posture: Encourages a more upright torso, reducing stress on the lower back.

Versatile: Perfect for beginners, athletes, and those recovering from injury.

Leg strength boost: Targets quads, glutes, and hamstrings for serious lower-body power.

We will always adapt for you so you can continue to train without the stress of pain!!

08/09/2025

05/09/2025

Join us tomorrow for our Sweat Sesh!!!!!

03/09/2025

Gorilla rows: because a strong grip, a solid core, and a beast-mode mindset will take you further than excuses ever will.

02/09/2025

"My arms are shaking, my soul is questioning, but at least my socks look strong"

01/09/2025

After 𝟭𝟱 𝘆𝗲𝗮𝗿𝘀 of CrossFit South West Sydney being part of our identity, we are moving to the next phase.

From 𝗧𝗼𝗱𝗮𝘆, our general pops training will be known as South West Strength & Conditioning - a boutique service inside South West Health Management.

𝗪𝗵𝘆? To align our brand, keep standards high, and give every member more focused coaching in smaller, capped sessions.

𝗪𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗲𝘅𝗽𝗲𝗰𝘁:
The same welcoming community, familiar session flow (warm-up → strength → conditioning → stretch), and even more attention to the individual and long term results.

𝗪𝗵𝗮𝘁 𝘆𝗼𝘂’𝗹𝗹 𝗹𝗼𝘃𝗲:
Personalised progress tracking, intentionally small groups, capped member numbers and options to blend semi-private and 1-on-1 coaching.

I love CrossFit and will always be its biggest supporter. It has transformed the fitness industry and the lives of millions of people. Over 5000 Macarthur locals have been through our doors under the banner of CrossFit SWS and we are so proud of what we have been able to achieve. I was a naïve 22yr old when I first opened the doors. No shoes, no clue on business but tonnes of enthusiasm.

Our focus has always been on health over high performance and bringing this service under our South West Health Management banner will a step towards helping Macarthur to be an example of what a healthy, thriving community looks like.

James Colley
CrossFit South West Sydney

https://vimeo.com/user31126066/crossfitsouthwestsydney

CrossFit South West Sydney is a dedicated Strength & Conditioning facility, Musculoskeletal Rehab Center and member of the Australian Weightlifting Federation…

01/09/2025

Join us this Saturday for a Community Sweat Sesh!!!
All are welcome, all fitness, all abilities, all ages!!

29/08/2025

When you have a heavy lift at 5, but your team has a match at 6. 🔴⚽
A man with priorities. Respect. 😂

28/08/2025

We love seeing you lift heavy, but don't underestimate the power of the empty barbell!

Quality movement always comes first. A strong foundation with an empty bar today leads to a stronger lift tomorrow.

27/08/2025

Knee pain is a common frustration, especially when squatting. One of the best tools we have in our gym to address this is the humble box squat.

Here's why it can help:
✅ Reduces Knee Stress and
✅ Assists In Your Depth - The box gives you a controlled target, preventing you from going too deep or "collapsing" at the bottom of the squat, which can irritate the knees.

If you're struggling with knee pain, talk to one of our coaches. We can help you get back to squatting safely and effectively!