Coach Profile

Lachie Agars (Head Coach)

  1. Your qualifications: Qualified Personal Trainer (Cert III & IV in Fitness), CrossFit Level 1 (CF-L1), CrossFit Level 2 (CF-L2), CrossFit Kids Trainer
  2. When & Where did you start CrossFit? In 2011 in my parents’ shed after watching the CrossFit Games on ESPN!
  3. What do you love most about CrossFit? So many things! I love the feeling of being pushed mentally and physically in each workout and putting no limitations on my body’s abilities. As a coach, I love seeing such a wide variety of people (from my mum to our teenagers and kids) making improvements on a daily basis following the same training principles, but scaled to their fitness levels and abilities. And lastly I love our CrossFit family – something about the shared suffering of a hard workout can create such a tight knit community of people.
  4. If I see running and assault bike programmed, I’m pumped and I’ll definitely be there! If I see pistol squats programmed I’ll be tempted to cherry pick and cancel (…but show up anyway ‘cos I know what’s good for me).
  5. If you were one of the Benchmark Girls, which would you be and why? “Nicole” – anything with running and pull ups is fine by me!
  6. Favourite workout song: Totally day dependent – some days its country music (Luke Combs!), other days its Amity Affliction so I can’t hear myself think!
  7. When I’m not at the gym, you’ll find me… at a different gym….. ha ha, but seriously, either having coffee at Henley Square or relaxing at home.

Steve Bitter

  1. Your qualifications: Qualified Personal Trainer (Cert III & IV in Fitness), CrossFit Level 1 (CF-L1), CrossFit Level 2 (CF-L2), CrossFit Gymnastics Certificate, CrossFit Scaling Certificate and a Bachelor of Agricultural Science.
  2. When & Where did you start CrossFit? January 2016, CrossFit Pukekohe, New Zealand
  3. What do you love most about CrossFit? So many things but the top for me is the fact that it’s infinitely scalable. You can take 2 individuals, one 30 years old and in great shape and one 50 years old and couch potato, give them the same workout, scale the movements and weights for each individual’s abilities and provide them with the same physical stimulus in the same time domain!
  4. If I see heavy cleans programmed, I’m pumped and I’ll definitely be there! If I see thrusters programmed I’ll be tempted to cherry pick and cancel (…but show up anyway ‘cos I know what’s good for me).
  5. If you were one of the Benchmark Girls, which would you be and why? “Eva” – she’s thick, she makes you work for it and just when you think you have had enough there is another round 😉
  6. Favourite workout song: “Bass Cannon” by Flux Pavilion in the middle of a metcon, and anything by Luke Combs for a strength session
  7. When I’m not at the gym, you’ll find me… During the week usually on a plane or in an airport somewhere. I travel a lot for work and spend quite a bit of time away from home. On the weekends you’ll see me out with my wife & friends enjoying the amazing food and wine that the Barossa Valley has to offer, oh and letting my dogs do whatever they want… including sleeping on the couch….

Matt Bitter

  1. Your qualifications: CrossFit Level 1 (CF-L1), Bachelor of Science – Food Science.
  2. When & Where did you start CrossFit? I started at CrossFit Barossa in Jan 2017 to get a little fitter and mainly so i could fit in my suit for my wedding. One of the reasons i chose crossfit was that my cousin Steve had been going to one in NZ and told me to check it out. First WOD was crossfit open workout 11.2 scaled at 30kg deadlift and blue box jumps.
  3. What do you love most about CrossFit? The community. I love that everyone there gives it their 100% at each session.
  4. If I see toes-to-bar or deadlifts programmed, I’m pumped and I’ll definitely be there! If I see rope climbs programmed I’ll be tempted to cherry pick and cancel (…but show up anyway ‘cos I know what’s good for me). What I also love about Crossfit is the variety. There will be days that challenge you and days when you feel you smashed it.
  5. If you were one of the Benchmark Girls, which would you be and why? Umm… “Cindy” – simple, repetitive and can only be handled in 20 minute stints.
  6. Favourite workout song: “Electric Dream” – Shapeshifter is not a bad workout tune, or “Back in Black” – AC/DC for anything short like bike sprints.
  7. When I’m not at the gym, you’ll find me… Eating with Kel and walking Winston.

Kate Bitter

  1. Your qualifications: CrossFit Level 1 (CF-L1), CrossFit Kids Trainer, CrossFit Gymnastics Certificate, Pre & Post-Natal course. (Non-fitness related: a Bachelor of Veterinary Science)
  2. When & Where did you start CrossFit? April 2016, CrossFit Pukekohe, New Zealand
  3. What do you love most about CrossFit? I love that it is so much more than just a way to workout. Yes, we do workout and we do it intensely, but within that CrossFit teaches good form and functional movements that translate to fitness for life. It creates a community, it’s fun and inclusive and anyone of any fitness level or ability can work out together doing the same workout. And you never get bored!
  4. If I see overhead squats or double unders programmed, I’m pumped and I’ll definitely be there! If I see ring dips, chest-to-bars or push-ups programmed I’ll be tempted to cherry pick and cancel (…but show up anyway ‘cos I know what’s good for me).
  5. If you were one of the Benchmark Girls, which would you be and why? “Annie” – seems pretty innocent but could get spicy… (and it’s the only workout I’ve ever come close to beating Steve at!)
  6. Favourite workout song: “Tell Me You Love Me” by Galantis, “Lights & Music” by Cut Copy or “Are You Ready For It” by Taylor Swift
  7. When I’m not at the gym, you’ll find me… fulfilling my first childhood dream by working as a veterinarian, hanging out with Steve & spoiling the furkids, catching up with friends and family, exploring the Barossa and beyond and enjoying all the food & wine, travelling when I can (and dropping in to crossfit boxes when away!)….

Alex Hoffmann

  1. Your qualifications: CrossFit Level 1 (CF-L1), Qualified PT (Cert III & IV in Fitness), HPE Teacher and Rich Froning’s #1 Fan!
  2. When & Where did you start CrossFit? I started Crossfit when Lachie first opened the box in the Barossa. It was my first exposure to this sport/lifestyle that I love.
  3. What do you love most about CrossFit? The way it challenges me, builds my fitness and the people I meet through Crossfit. In the wise words of Rich Froning “That’s the beauty of this community, it attracts the same type of people, like minded individuals that are cool to work with”.
  4. If I see max box jumps programmed, I’m pumped and I’ll definitely be there! If I see anything bike related programmed I’ll be tempted to cherry pick and cancel (…but show up anyway ‘cos I know what’s good for me).
  5. If you were one of the Benchmark Girls, which would you be and why? “Amanda” without a doubt! Muscle ups and snatch are two of my favourite movements in Crossfit! When an athlete does them well they look effortless!
  6. Favourite workout song: tough one! Either “22” by Taylor Swift, “Before he cheats” by Carrie Underwood or anything by Alan Jackson
  7. When I’m not at the gym, you’ll find me…  up the river behind the boat!

Miranda McIlwraith

  1. Your qualifications: CrossFit Level 1 (CF-L1) and CrossFit Kids Trainer. Currently studying Bachelor of Health Science (Nutrition & Exercise) & Bachelor of Commerce.
  2. When & Where did you start CrossFit? In our garage when we lived near Melbourne in 2011. We had two very young kids and were looking for quick and challenging workouts to do at home. Some Crossfit workouts popped up on YouTube and that’s where it all began! When we moved back to the Gold Coast shortly after we joined our first box. 🥰
  3. What do you love most about CrossFit? I love Crossfit because it’s wonderfully effective physically, but mostly I love the positive mental health impacts it has. Getting out and having a chat with like-minded people, forgetting everything that’s bothering you for an hour, frequently proving to yourself that you can do things you initially think you can’t, and getting the huge endorphin boost after a challenging workout all add up to a healthy, happy mind and body. 💜
  4. If I see Clean & Jerks or Handstand Push ups programmed, I’m pumped and I’ll definitely be there! If I see long Assault bike efforts programmed I’ll be tempted to cherry pick and cancel (…but show up anyway ‘cos I know what’s good for me).
  5. If you were one of the Benchmark Girls, which would you be and why? Diane: she favours a shorter athlete, it’s 2 of my favourite movements and it’s over quickly!!
  6. Favourite workout song: The Immigrant Song by Led Zeppelin, although it’s very hard to pick as my mixes typically include disco hits, classic rock, dirty rap, pop favourites and female anthems… 🤷
  7. When I’m not at the gym, you’ll find me… with the hubby and four kids. ☺️

Melanie Kaye

  1. Your qualifications: Masters of Clinical Exercise Physiology, Accredited Exercise Physiologist
  2. When & Where did you start CrossFit? Officially started my crossfit journey in Tamworth at Crossfit 2340 in 2014, but got some personal coaching from then North Head coach Natalie Ingram.
  3. What do you love most about CrossFit? The community. I originally joined the gym in Tamworth as I’d just moved there and needed to make some friends – 5 years and 2 moves later, I still call some of them my closest friends.
  4. If I see SQUATS FOR DAYS programmed, I’m pumped and I’ll definitely be there! If I see Running (but thats not really a secret is it?!) programmed I’ll be tempted to cherry pick and cancel (…but show up anyway ‘cos I know what’s good for me).
  5. If you were one of the Benchmark Girls, which would you be and why? Fran – short, (not so) sweet & to the point. Full body movements.
  6. Favourite workout song: a good pub song or some Pitbull never goes astray (ha!)
  7. When I’m not at the gym, you’ll find me… On a weekend away or talking to my chooks.