What’s it all about?

CrossFit Wollongong’s 8 Week Strength Training Package is a program designed to target maximal increase in strength of the 3 core lifts that underpin all weight training lifts and strength components of all sports. Based on programming designed and implemented by the top non-equipped power lifters and from head strength coach Paul’s 23 years of experience.

Our main training focus will be on the Squat, Bench and Deadlifts:

  • 1RM testing is available on all 3 lifts prior to the program;
  • 8 week program, of 3 face to face supervised sessions per week, followed by;
  • 1RM testing day at the end of the Cycle (powerlifting comp)


  • Starts Monday 5 June, 2017
  • Runs for 8 weeks, 3 times a week
  • Monday 7pm – 8pm, Wednesday 7pm – 8pm & Saturday 8:30am – 9:30am
  • Cost: $250 per person
  • Only 20 spots available

Why Get Involved?

  • Increase 1RM strength
  • Improve the basis behind all strength components of all sports (not just weight lifting)
  • Improve core stability and general stability when under load
  • Improve explosive power and muscles for speed development

Paul Molinia – Head Strength Coach

  • Masters Degree in Exercise Science – Strength and Conditioning
  • Accredited Exercise Scientist, Sports Scientist and Exercise Physiologist
  • Over 23 years as a high performance strength and conditioning coach and consultant with various international level athletes including: National and world title powerlifters, National level weight lifters, World class and national title strongmen and women and Regional games level Crossfit Athletes to name a few.
  • International lecturer and consultant in the fields of maximising athlete performance and corrective exercise strategies to prevent injuries, along with injury rehabilitation to maximum performance potential.


“What a great course, thoroughly enjoyed the 8 weeks. I scored the heaviest lift in the squat in my class, cracking of 202.5kg. I wanted to reach a total of 500kg in total and managed 538kg. A 98kg increase on the pre-course total. I’m looking forward to the next 8 week strength program.” – Andrew Webb

“I cracked the 500kg club. My final deadlift was 202.5kg and increased all of my lifts from my last course by 17.5kg. Thanks Paul for a great strength course.” – Mick Lavery

“I improved my overall squat, bench and deadlift by 15kg. I was able to take what I learnt the first course and fine tune my second course.” – Brett White

“I achieved the bronze medal position for improvement. I increased my total by 76.5kg exceeding the 100kg in both the squat and deadlift movements. The 8 week strength program went by like it was only 2 weeks. So happy with the results especially with the back squat PB of my dreams. Love your work.” – Kisane De Jonge.

Get Started

For more info or to sign up now call CrossFit Wollongong owner Justin on 0409 975 039.