GYM OPENING HOURS
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5:30AM-7:00AM |
7:00AM-9:00AM |
9:00AM-5:00PM |
5:00AM-6:30PM |
6:30PM-9:00PM |
| MONDAY |
Open |
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Open |
Open |
| TUESDAY |
Open |
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Open |
Open |
Open |
| WEDNESDAY |
Open |
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Open |
Open |
Open |
| THURSDAY |
Open |
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Open |
Open |
Open |
| FRIDAY |
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Open |
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| SATURDAY |
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| SUNDAY |
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- THE TEN GYM COMMANDMENTS -
Rule 1 – Warm Up
Stretch – to innervate nerves and flexibility
Cardio – to raise heart rate
Light Lift – to prepare local muscle groups |
Rule 6 – Two is Great but Four is a Bore
If you are doing multiple sets work in with people
who are waiting
Never work out in groups larger than 3 as this
causes delays and distorts work-rest ratios |
Rule 2 – Knowledge is Power
Never commence a workout unless you have
a formal program
Never use a machine or perform a technique
unless you have knowledge, experience and
confidence |
Rule 7 – Compulsory Weights Etiquette
Collars must be used with all free weights
Never drop weights, dumbells and barbells
Olympic platforms & plates are for Olympic lifts
Never pass between a lifter and the mirror |
Rule 3 – Your sweat is your responsibility
Towels are compulsory to protect upholstery
Wipe sweat from equipment to prevent rust
Wipe sweat from floor to prevent slipping
Gym wipes will sanitize and remove dry sweat |
Rule 8 – This Gym is your Workplace
Don’t let social activity prevent people from
working out safely and efficiently
No horse play, eating, drinking (except water)
No minors under 16 years of age permitted |
Rule 4 – Weights have homes too
Each station has 2×1.5kg, 2×2.5kg, 2x5kg, 2x10kg
Do not remove or add to these denominations
Additional 20kg & 25kg available at the plate tree
Return all borrowed plates to tree after use |
Rule 9 – Look before you Walk
Check for clearance before walk
Never walk backwards
Always use the centre of the aisles |
Rule 5 – Home Alone Restrictions
Free weight Olympic Bar lifts are restricted without
supervision or a spotter
Smith Machine and Internal Cage exercises are safe
alternatives |
Rule 10 – Be House Proud
Your club – Your fees – Your asset
Everyone has a duty to assist, educate and police
fellow members in complying with these rules
Be a leader not a follower |
GYMNASIUM DONOR PROGRAM
Our New Gym
Work on the extensions to the Rugby facility that will provide for a player’s gymnasium has now been completed. While the building project will provide around 400m2 of covered space both internal and external there is a need to ensure that we have the appropriate equipment in the facility.
Equipment
We have received excellent support to raise the money for construction, however we need to raise approximately $100,000 to outfit the gym with equipment. The gym will be outfitted for Rugby and will have a focus on strength as opposed to the cross training emphasis of many commercial gyms.
Donor Program & Honour Board
One of a number of strategies which we will be undertaking is a donor program. Individuals, families, groups and businesses will be able to make donations at Gold ($500), Silver ($250) and Bronze ($100) level. Donors who contribute $100 or more will have their donations recognised on an honour board which will be mounted for display in the facility, as well as on our website.
Tax Deductible Donations
To make your donation, please contact the Rugby Office on 3246 2500 for more information.
This is an excellent opportunity to demonstrate your support of Sunnybank Rugby and have your generosity acknowledged for the life of this exciting facility development.