0407 115 073 info@crossfitdux.com

A) Back Squat
*All at 80% of 1 Rep Max

B) Tabata Abmat Sit-up
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

The Dux Virus
Every 3-minutes for 15 minutes (5 rounds) perform:
Run, 400m
7 Overhead Squats, 60/40

Image is not available

How do I join CrossFit Dux?

“Our Difference is in the Attention to Detail”

New to CrossFit training?
Partake in our 3-session On-Ramp program.
Done CrossFit training before?
shoot us a message.

Contact CrossFit Dux Now!

World-Class 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.

~Greg Glassman

Why CrossFit?

CrossFit makes people better…
CrossFit is a lifestyle where you are prioritising your health. It gives you the ability to accomplish many different things. Its a team atmosphere where you get better as an individual.
CrossFit is a fitness program where the reward for doing well, is the ability to express your fitness in everyday life. In as many different planes and activities as you can possibly imagine.
You need to come try CrossFit for yourself and you tell me why you keep coming back.

Why Dux?

Dux ~ In schools in Scotland, Australia, New Zealand, South Africa and Iceland, dux is a modern title given to the top student in academic and sporting achievement (Dux Litterarum and Dux Ludorum respectively) in each graduating year.

“The Difference is in the Attention to Detail”

CrossFit Dux prides itself on being a smaller CrossFit gym… giving us more opportunity to develop and pay more attention to detail with our members.


Image is not available

Gregg Wilson

Owner/Head Coach


Image is not available



Tabitha Rooke

Image is not available

Intern Trainer


liam janse van rensburg

Image is not available

Kids Trainer


Image is not available
previous arrow
next arrow