280kg deadlift from @brodied91 💣 Hard work and correct programming sees huge lifts possible even when life gets in the way 👍 From strength to strength, well done bud 👊

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Boom💥 105kg back squat at 60kg bodyweight 👊 Well done @chewrobyn 😈 #vandemonfitness #buildingstrongwomen

115kg deadlift at 73years of age 👊 @vickitatton with a clear case of 'little plate syndrome' 😂

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In order to ensure that all members enjoy their time at Van Demon Fitness, we ask that you observe the following gym rules. 1. Be on time – please ensure that you arrive at least 5 minutes before the start of a workout, ideally 20-30mins early. This is especially important for class based sessions, it can be disruptive to other members and to the overall functioning of the class to walk in late and it's not safe for you to train without warming up. 2. Listen to, and follow all the instructions of the trainers. Whilst we encourage you to help new members please don't assume a 'trainers' role and start telling people what to do and how to do things! Trainers are there to lead, direct and supervise the class. They are also there to instruct, guide and encourage you. Let them do their job. 3. You are responsible for your own fitness, health and safety – advise a trainer if you need to pull back or you aren’t comfortable with a workout. 4. We are very proud of the wide range of equipment we have assembled and we are sure that you will enjoy training with it. However, please respect our equipment and don’t mistreat it under any circumstances. This includes not dropping dumbbells and kettlebells and not needlessly dumping bumper plates. Don't be lazy. 5. Please ensure that all equipment is returned to its proper place at the conclusion of each workout. If required, please also wipe it down after use. How the centre looks when you walk in should be the way it looks when you walk out. 6. Do not bring bags and mobile phones into the gym. We have areas to put your personal belongings while you workout. Not only do bags present a safety hazard, the sound of a mobile phone ringing can be disruptive to both you and the class. 7. When you come to a workout, be prepared to give your best effort. Not only will you progress more quickly, you will feel more satisfied with your results. "I can't" looks a hell of a lot different to "I won't" If you break these rules it is clear we are not the gym for you.

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Real results come via real program design not random crap. There is always method to our madness at Van Demon Fitness 😈 For online programing contact us today👊

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The red shirt is a singlet that can not be bought. There are only 7 people in the world that have earned this top, all male. People from all around the world have attempted this challenge, all have failed. Who is good enough to pass our standards? VDF 'Hall of Pain' -must all be completed within 24 hour period- Kettlebells: ●100× Snatch (single bell at 1/4 of your bodyweight+ Bell may be placed down and unlimited hand changes are allowed. 5min time cap) ●50× Long Cycles (Two bells each at 1/4 BW+ Rest can be taken in rack position but bells may not be placed down. 5min time cap) ●100× Swings (One kettlebell at 1/2 BW+. Bell may be placed down. Only head high swings will count. 5min time cap) Bodyweight: ●Max pullups (Minimum standard is 20reps for males and 8reps for females. All reps must be dead hang no leg movement. chin must go OVER bar. 2min time cap) ●Pushups (Minimum standard is 60reps for males and 30reps for females. Reps are on toes, chest to touch ground, hips and thighs must not touch. Body planked, no movement of upper body independent of lower. 2min time cap) ●Pistol squats (Minimum standard is 40reps for males and 30reps for females. Crease of hip must break parallel, elevated foot must not touch ground. 2min time cap) Barbell: ●Front squat (20reps @ BW. Hips must go bellow knee hight. Knees and hips fully locked at the top. 2min time cap) ●Suitcase deadlift (60reps @ 2/3 BW. Unlimited hand changes allowed. Hips and knees fully locked at the top. 2min time cap) ●Push press (60reps @ 1/2 BW. Legs may assist in movement. Knees, hips and elbows must be locked at the top of movement. Bar must return to touch chest. Ears must be visible forward of arms at the top of movement. 2min time cap) Cardio: ●500m ski (Males= sub 1:35, females= sub 1:55) ●5km row female(sub 20mins) 10km row male (sub 40min) ●Assault Bike (Female 120cals in 10mins Male 140cals in 10mins) Ideal markers for VDF people to achieve: ●Triathlon (500m ski +1000m Assault bike +500m row) Males= sub 5mins, Females= sub 5min30sec ●Double bodyweight deadlift. ●2000m row sub 7mins ●Ground to over head with body weight sandbag/keg

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For us it was a tough workout... others gave their lives to let us live ours. It was very humbling to be able to donate our members generous donation. #vandemonfitness #bestmembersever #tassiesbestgym

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Good luck to VDF instructor @craig_gollan_osu fighting in the Victorian Champs this weekend 👊 #kyokushin #karate

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We get people ask all the time if we discount memberships or ever have sales. No we don't. You will never see VDF run anything "cheap" or any "quick fixes" we do results...not promotions or coupons! If you don't want to work hard and commit yourself to achieving your goals then we don't want you. If you prioritize cost over your health then we don't want you. We don't pretend to be for everyone. If this offends you...we aren't for you! We are for those committed to change their lifestyle, not those looking for a "magic pill".

Strongman training isn't something we do as an after thought at Van Demon Fitness, it's part of who we are 👊 Some great efforts on the yoke today from the crew 💪😈

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A year ago I set myself the task of doing 100 kettlebell swings a day for 365 days (on top of normal training) Anzac day marked the end of the year. 36,500 swings in the bank! Set yourself a task and see it through to completion, don't look for quick fixes. Results worth having take time. If you are unwilling to put in the time then you will fail. Simple. Do the work, remain consistent every day without fail and you'll see results... don't give up 👊

Strength work will always get you the best results...however it doesn't have to be traditional and boring. When in doubt, play with my balls 😉