Get Commando Fit

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Since 2005, we have been engaged in enriching people's lives with proven techniques and strategies that address the mental, physical and spiritual aspects of our being.

Today we wear our jerseys, not just for sport—but to show support 💛💚
04/09/2025

Today we wear our jerseys, not just for sport—but to show support 💛💚

Smiles, sweat & sunrise 🌅🔥 That’s how we do mornings at GCF!
04/09/2025

Smiles, sweat & sunrise 🌅🔥
That’s how we do mornings at GCF!

Why we love the SkiErg! This machine isn’t just arms — it’s a full-body workout that:💪 Builds strength & power❤️‍🔥 Boost...
03/09/2025

Why we love the SkiErg!

This machine isn’t just arms — it’s a full-body workout that:
💪 Builds strength & power
❤️‍🔥 Boosts cardio & endurance
🔥 Burns serious calories
🤸 Low impact on the joints
🏋️ Improves athletic performance
🧠 Trains mental toughness

Try this quick SkiErg workout:
4 rounds for time:
250m Ski
10 Push-ups
15 Air Squats

Fast, simple, and guaranteed to leave you gassed! 💥

Who else loves to hate this machine? 😅

Training partners who push you, cheer for you, and sometimes laugh at you 😂 That’s what GCF is all about 🖤Tag your gym b...
02/09/2025

Training partners who push you, cheer for you, and sometimes laugh at you 😂
That’s what GCF is all about 🖤

Tag your gym buddy 💪🏽
Who’s got your back (and your barbell)? 🏋🏻‍♀️

📸 .k ✨

🏆 Junior World Champion – 4 from 4! 🏆Patrick, .valencour you didn’t just win – you dominated! 🙌🏽Taking 1st place in ever...
31/08/2025

🏆 Junior World Champion – 4 from 4! 🏆
Patrick, .valencour you didn’t just win – you dominated! 🙌🏽

Taking 1st place in every single race at the 2025 IWWF World Waterski Racing Championships in Belgium 🌍💥

Your hard work, focus, and fearless spirit paid off – 4/4 and the title of Junior World Champion! 🚤💨

Proud is an understatement – GCF is behind you all the way! 🇦🇺🙌🏽


Lock it in! 💥 Our Commando Kids school holiday workshop is back 30th September 25 —A day of fitness, fun & fierce energy...
29/08/2025

Lock it in! 💥
Our Commando Kids school holiday workshop is back 30th September 25 —
A day of fitness, fun & fierce energy for the little legends! 💪🏽🏋🏻‍♂️😎
Spots always fill fast — don’t miss out!

Tuesday 30th September 25
6yrs - 12yrs
9am - 1pm
Can drop off from 8.30am
$75

To book please go to Link in bio ⬆️
https://bit.ly/45FvthG

Our school holiday workshops are all about movement, fun, and confidence!
Each session is packed with high-energy fitness games that build fundamental skills, strength, and coordination. Kids will develop teamwork, resilience, and confidence — all while having an awesome time.

If you have any questions please shoot us a DM or email us at gcf@commandosteve.com

We’re so excited to welcome Nicole Renshaw from back to run a special Women’s Health Seminar: Women’s Health Through Ev...
27/08/2025

We’re so excited to welcome Nicole Renshaw from back to run a special Women’s Health Seminar:

Women’s Health Through Every Life Stage.

From tackling painful periods as a teen, to staying strong and safe during pregnancy, to managing symptoms and finding the right exercise through peri- and menopause — this seminar is all about helping women feel confident, supported, and empowered at every stage of life.

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Get Commando Fit
Friday 26th September
6.45pm - 8pm
Free event
Please book in via the Gym mate app

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About Nicole:
Nicole is the founder of Hills Pelvic Physiotherapy and brings nearly 10 years of experience to her practice. She began her career in musculoskeletal and sports physiotherapy, working with professional football and dance, and serving as Head Physiotherapist for the Parramatta Eels Development Program.

Passionate about women’s health, Nicole completed her Graduate Certificate in Pelvic Floor Physiotherapy (Hons) and is currently undertaking a Masters in Pelvic Health at Melbourne University. She supports women through pregnancy, postpartum recovery, and the management of pelvic floor conditions such as incontinence, prolapse, pelvic pain, and overactive bladder. Nicole is also trained in pessary fitting, providing a non-surgical option for prolapse management.

With her postgraduate training and clinical Pilates background, Nicole takes a holistic, whole-body approach to help women stay active, healthy, and empowered through every stage of life.

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Please make sure to book in via the app.
This workshop is at no cost to you and you are more than welcome to bring family & friends.

At GCF we are relentless in effort, unbreakable in spirit, and unstoppable as a team! 💥Join us and see what you’re capab...
25/08/2025

At GCF we are relentless in effort, unbreakable in spirit, and unstoppable as a team! 💥

Join us and see what you’re capable of —
7 days for $50! 🔥

Timetable & bookings Link in bio 👆🏽
👉🏽 http://bit.ly/3VTvKY9

Get Commando Fit
1 Capital Place, Rouse Hill

Can’t wait to see you in class! 💪🏽😎

📸 .k ✨

Explosive power meets precision ⚡️ The split jerk isn’t just about getting the bar overhead — it’s about timing, balance...
24/08/2025

Explosive power meets precision ⚡️
The split jerk isn’t just about getting the bar overhead — it’s about timing, balance, speed and trust in your technique.
Every rep is a test of strength and control. 🏋️‍♀️


📸 .k ✨

AMRAP and for max reps in 20 minutes of:400m Effort Max pull ups / Jumping pull ups / Ring rows📸 .k ✨
19/08/2025

AMRAP and for max reps in 20 minutes of:
400m Effort
Max pull ups / Jumping pull ups / Ring rows

📸 .k ✨

Overhead barbell work isn’t just about lifting heavy—it’s a full-body game-changer! 🏋️‍♀️▪️Builds shoulder strength & st...
17/08/2025

Overhead barbell work isn’t just about lifting heavy—it’s a full-body game-changer! 🏋️‍♀️

▪️Builds shoulder strength & stability
▪️Engages core like nothing else
▪️Improves posture & mobility
▪️Boosts overall athletic performance

Add it to your routine and feel the difference from the ground up! 💪🏽

📸 .k ✨

🌊🌍 Belgium, here he comes! 🌍🌊One of our youngest GCF legend, Patrick, .valencour is off tomorrow to represent at the 202...
15/08/2025

🌊🌍 Belgium, here he comes! 🌍🌊

One of our youngest GCF legend, Patrick, .valencour is off tomorrow to represent at the 2025 IWWF World Waterski Racing Championships in Viersel & Hasselt, Belgium 🇧🇪 from 23rd–31st August! 🏁💪

Patrick, your dedication, hard work, and fearless attitude have inspired us all. Now it’s time to show the world what you’re made of! 💥🏆

From all of us at GCF — go chase that podium and make some waves! 🌊🔥 We’re cheering you on from Australia! 🙌🇦🇺

Address

Rouse Hill, NSW

Opening Hours

Monday 5am - 6:30pm
Tuesday 5am - 6:30pm
Wednesday 5am - 6:30pm
Thursday 5am - 6:30pm
Friday 5am - 6:30pm
Saturday 7am - 9am
Sunday 7am - 9am

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