THE MILL GYM

MEMBERSHIP SERVICES

OVERVIEW

 

To try a training session with us, come to a cardio-club CLASS. 0515-0600* monday, wednesday and friday.

CONTACT US FOR MORE INFORMATION ABOUT JOINING.

All fitness levels are welcome at these cardio-club sessions. If you’re new to the gym, let the coach know when you arrive—they’ll ensure you get the most out of your session.

The Mill Gym offers 12 classes weekly, including Cardio Club, Starting Strength, and General Athletic Conditioning (GAC) classes.

- Cardio Club: Open to everyone aged 16 and above.

- Starting Strength: Held on Tuesdays and Thursdays from 05:15 to 06:00, these classes are for members who have completed our initiation process.

- GAC Classes: Held from 06:00 to 07:00, Monday to Friday, and available anytime for members who have completed the GAC test and achieved Level 3 or above, known as "GAC Members."

*Note: Class timings in Brisbane may vary.

Becoming a GAC Member

To qualify as a GAC Member, you must complete our initiation process, which includes six sessions: five training sessions with one of our trainers and the final GAC test.

During the initiation, you’ll learn our training philosophy, standards, rules, and fundamental movements and techniques. The final session is the GAC test, which determines your level in our General Athletic Conditioning standards, ranging from Level 1 (Novice) to Level 6 (Elite). To qualify as a GAC Member, you need to achieve at least Level 3.

Membership Requirements

All members (and staff) must retake the GAC test annually by March 31st. Failure to do so will result in being relegated to Level 2 classes and services.

- Level 3 or Above: If you score Level 3 or higher, you can attend all gym classes (GAC, Cardio, Strength) and access the gym anytime during business hours (outside of class times). GAC classes are our main strength and conditioning sessions.

- Level 2 or Below: If you score Level 2 or below, you may only attend Starting Strength and Cardio Club classes. You can retake the test after a minimum of 3 months to try to reach Level 3 and gain full membership access.

If you were previously at Level 3 or above and have been absent from the gym for 3 months or more, you must retake and pass the GAC test to regain access to GAC classes.

Getting Started

Complete the registration form (link below), and we’ll contact you to arrange your first session.

GYM MEMBER SERVICES

 

members who have passed the Initiation test to a Level 3 or above have access to the following:

  • Gym classes: General Athletic Conditioning (GAC), cardio club, strength

  • Open gym: training times during business hours (Members only)

  • Workshops (Members and Non-members allowed)

members who have achieved a Level 2 or below on the Initiation test have access to the following:

  • Cardio Club classes (Members and Non-members allowed)

  • Starting Strength classes (Members only)

  • Workshops (Members and Non-members allowed)

GENERAL ATHLETIC CONDITIONING (GAC) CLASSES

 

THE GAC SESSIONS ARE THE MILL DAILY STRENGTH AND CONDITIONING SESSIONS THAT ALL OF OUR MEMBERS FOLLOW.

TO ENTER THE GAC CLASSES YOU MUST PASS THE FINAL INITIATION TEST AT A LEVEL 3 (OR HIGHER). NO EXCEPTIONS.

THE GAC SESSIONS FOLLOW THE PRINCIPLES OF PROGRESSIVE OVERLOAD, AND ARE PROGRAMMED IN 4-6 WEEK CYCLES OF STRENGTH; POWER; POWER ENDURANCE; MUSCULAR ENDURANCE; FOUNDATION (PLUS DE-LOAD WEEKS). EACH CYCLE HAS A PARTICULAR BIAS, WHILST STILL MAINTAINING THE OTHER AREAS OF STRENGTH AND CONDITIONING.

CARDIO CLUB CLASSES

 

CARDIO CLUB IS OPEN TO EVERYONE, WHETHER YOU ARE A MILL MEMBER OR NOT. This class is open to everyone and will give you a taste of how we train. IT IS DESIGNED TO INCREASE YOUR WORK CAPACITY BY PROVIDING YOU WITH UP TO 45 MINUTES OF CARDIO CONDITIONING TRAINING.

MOVEMENTS ARE NON-TECHNICAL SO NO EXTENSIVE PRIOR TRAINING EXPERIENCE IS REQUIRED.

TO ATTEND, PLEASE COMPLETE OUR REGISTRATION FORM (LINK BELOW), AND CONTACT OUR TEAM VIA CONTACT TO BOOK IN FOR A SESSION.

ALTERNATIVELY, IF YOU KNOW ONE OF OUR MEMBERS, COME IN WITH THEM AS A GUEST.

FOR INFORMATION ON FEES, CLICK ON FEES LINK BELOW.

STARTING STRENGTH CLASSES

 

OUR STARTING STRENGTH CLASSES ARE DESIGNED TO TRAIN NOVICE LEVEL ATHLETES IN BASIC STRENGTH AND POWER TECHNIQUES AND TO DEVELOP THEMSELVES IN THE FUNDAMENTALS STRENGTH TRAINING LIFTS. THE FOCUS IS ON BODYWEIGHT, BARBELL AND KETTLEBELL TECHNIQUES.

YOU MUST HAVE COMPLETED THE MILL INITIATION SESSIONS TO ATTEND THESE CLASSES.

FEES

For information GO TO fees

REGISTRATION

To start, complete our REGISTRATION form (link below) and we will contact you to arrange a time to BEGIN youR sessions.