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From The WOD Life to TWL: An Evolution

From our origins inside the CrossFit Gym, we founded The WOD Life in 2013.

Our goal was to provide a destination for athletes. Athletes who had a lifestyle around training and working out.

To create the best training products in the world and compliment them with the best brands and partners in the world.

To allow athletes like you, to train your hardest.

From our roots in CrossFit, our community love to vary the way they train, to push their boundaries and to discover what they are capable of.

CrossFit, Hybrid Training, Running to Weightlifting and Hyrox.

Our pursuit of perfection in everything we create has not changed.

We are excited to bring the evolution to reflect how our community and the way you train.

The WOD Life into TWL.

Training Without Limits.

TWL.

Push the Boundaries.

Join our athletes to support a community of athletes in 2025 and beyond.

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The Founding Story of The WOD Life

The Founding Story of The WOD Life

In the world of fitness, few brands capture the essence of hard work, community, and performance like The WOD Life. Born from a passion for functional fitness and a desire to serve a growing community of athletes, The WOD Life’s journey is as inspiring as the athletes it supports. It all started with two friends, Andy Lee and Ben Dineen, who had a shared love for CrossFit, fitness, and the lifestyle that accompanied it.

The Spark Behind the Brand

In 2013, Andy and Ben were like many other fitness enthusiasts: constantly on the hunt for the best gear, apparel, and accessories to complement their CrossFit training. The problem they encountered was that the local market in Australia lacked a central hub where athletes could find the right equipment, apparel, and nutrition for their needs. Functional fitness was still relatively new, and many athletes had to source products from various global suppliers, often paying hefty shipping costs and dealing with long wait times.

Andy and Ben recognized this gap in the market and saw an opportunity to build something that could serve the needs of the growing CrossFit and functional fitness community. What started as an idea quickly turned into action. They envisioned a brand that would not only curate the best products for athletes but also create a community of like-minded individuals passionate about fitness.

Building The WOD Life

With a clear goal in mind, Andy and Ben launched The WOD Life in 2013 from humble beginnings. The company’s first iteration was a simple online store. The pair would work tirelessly during the day, fulfilling orders from Ben’s bedroom in their spare time, handling every aspect of the business themselves. They curated gear that they knew athletes would love and invested in building a brand that was accessible, reliable, and authentic.

The WOD Life quickly gained traction, as word spread throughout the CrossFit community about the quality of products and the brand’s commitment to the sport. Andy and Ben understood that being athletes themselves gave them unique insight into the market’s needs. They were not just business owners but also end users of the products they were curating and developing.

A Commitment to Community

From the beginning, The WOD Life was built with the community at its core. Andy and Ben focused on creating more than just a transactional relationship with their customers. They built a platform that connected athletes, offered advice, and supported them in achieving their fitness goals. This approach resonated with customers, and The WOD Life rapidly became a trusted name in the functional fitness space.

Their relentless drive to innovate and evolve has been crucial to the brand’s growth. Over the years, The WOD Life expanded its product line, collaborating with top athletes and continuing to source and develop high-quality gear, clothing, and accessories. The brand is now a global player, trusted by thousands of athletes across the world.

Continuing the Journey

Today, The WOD Life is more than just a fitness brand. It is a community of athletes driven by the same passion that Andy and Ben had when they first started. The story of The WOD Life is a testament to the power of identifying a need, following a passion, and building something with a community-first approach. As the brand continues to grow, Andy and Ben remain dedicated to supporting the athletes who inspire them every day, staying true to the core values that have made The WOD Life what it is today.

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Khan Porter Reminds Us to Find Our Purpose in Training

Training has to become a habit in order for it to really have an impact on your health and wellness. For many of us, heading to the box is the best part of our day — something we look forward to after working hard for the last eight or nine hours. Sure, you have those days when it’s really hard to get to the gym because you’d rather be home watching TV. Or you might have days when you feel like a complete failure. But overall, fitness brings you pleasure, and you’re able to roll with the highs and lows. What happens, though, when it starts to become something you dread?

It’s a topic Khan Porter touched on when we caught up with him in Sydney, NSW, for an episode of The Journey. After years practicing the sport, he realized he had lost his way a little and knew he had to refocus. “I think for the last few years, I’ve hated training. It’s been a necessary evil to allow me to compete,” he said. “After last year’s Regionals, not qualifying for the Games, I kind of took a little bit of time off training.”

He eventually got back into it, joining along in the classes at his gym and rediscovering what it was that drew him to the sport in the first place. With a hectic schedule and many responsibilities, fitness started to once again be something he looked forward to every day. “It fired me up to start training again.”

A post shared by The WOD Life (@thewodlife) on


He makes a crucial point: maintaining a healthy and fit lifestyle isn’t doable when your motivation is off.

For Porter, his motivation used to be competing; and then one day, the reason for everything — the Games — was no longer on the table. At that point, one might ask themselves, “What am I doing this for?”

What’s your why? Why do you train? Is it for you? Do you train because it makes you feel happy and fulfilled? Does it help you respect your body, eat properly, and stay energized? These are all excellent motivators to stay fit.

Don’t let that driving force leave you. Don’t let being the best in the gym, competing at a certain level, or the desire to impress someone else be the reason you go to the box. It’s so much easier to live a healthy lifestyle when it’s something that brings you joy. If you start to resent it, it might be time to pause, take a step back, and reevaluate your approach.

That’s not the only great advice Porter had. Check out the full episode to learn more about him.

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The Creators of The WOD Life Chat With Strive 168

andy and ben

The WOD Life has a goal to connect with people all over the globe and provide only the best in fitness gear and equipment. Like everyone and everything, though, our beginnings were small and humble. We don’t often talk about how The WOD Life got its start, but that’s exactly what TWL creators Ben and Andy shared when they caught up with Strive 168, a podcast for people who strive for health and wealth.

Ben and Andy met in high school but eventually went their separate ways. The career roles they would later fill looked different from their lives today: Ben worked government jobs while Andy focused on corporate finance. There was always something missing, though. They were looking for something more. As Andy explained, having a job that was so intellectually draining had him craving things he was more passionate about. That’s where fitness would eventually step in.

One day, Andy and Ben realized how hard it was to get the fitness equipment they wanted in Australia. In particular, they wanted a certain kind of speed rope for their training. Their only option was to buy it and have it shipped from the U.S.

https://www.instagram.com/p/BmRXif4huFb/

It didn’t initially seem like an issue until they found out that they’d need to open a wholesale account and order 30 speed ropes if they wanted to be able to get them.

One or two speed ropes was no big deal. 30 was on the expensive side. They found a way to put together around $500, hoping they’d be able to sell the remaining ropes to their gym friends.

And that’s how The WOD Life got its start.

At the time, that $500 they spent was quite the gamble. As is the case for most businesses in their infancy, money was in short supply. They were spending $5 on logos and putting in their own blood, sweat, and tears on a regular basis to try to make something happen. And while Ben and Andy never thought too far into it, their first sales — the speed ropes — were what ignited everything. They acknowledge this as one of the most defining moments in their business.

Another memory that sticks out to Ben and Andy is an event they signed up to attend early on. The packed up every piece of product they owned, drove for two days, and spent everything they had to get to this event. With their backs up against the wall, they knew this was the moment, and they had to make it work. They started introducing themselves and connecting with as many people as they could. They formed new relationships and discovered an incredible way to grow their business. And that was when they first realized that The WOD Life truly was a brand.

Since its inception, The WOD Life has undergone quite the evolution. Having no experience in eCommerce, Andy and Ben are self-taught. They took action, educated themselves, and learned everything they could. They had to make a lot of important decisions based on nothing but their gut feelings. They had to get comfortable with the uncomfortable and figure some things out as they went. This was how, in less than 12 months, they became the fastest growing online sports store in the world.

https://www.instagram.com/p/BwnUfC5nCWK/

The WOD Life aims to provide an excellent experience for every person they interact with. We want to help you as you grow and progress through your fitness journey. Consider us your training partner for life.

To listen to the full podcast — including Andy and Ben’s advice for aspiring business owners (plus some exciting news!) — you can listen to it over at Strive 168’s channel.

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How to Stay Fueled During the Open

You’ve trained harder than ever before — pushed yourself to your limits and beyond. You’re crushing the Open workouts and having a blast with your community. Giving your body the right fuel to maintain this pace through the Open is vital. Without it, your months of hard work could come crashing down. Let’s take a look at how you can stay fueled and perform this year.

fuel properly

Pre-WOD Nutrition

Fueling up prior to tackling the workout means your body will have time to start digesting the food you eat and, crucially, turning it into pure power. So, what types of food should you focus on ahead of the WOD? The key here is consuming healthy, slow carbohydrates, which will release long-lasting energy over time, such as:

  • Whole grains
  • Brown rice
  • Vegetables
  • Fruit

Consume these around an hour before you hit the Open Workout. These foods will keep you from crashing mid-workout. Conversely, there are certain food groups you should avoid — like high-fat and processed foods. These types of foods not only take longer to digest, but they also take a whole lot of energy to break down. That means you could end up depriving yourself of vital resources when you eat them.

And don’t forget your pre-workout! The Progenex Force pre-workout sachets are ridiculously convenient and will help you compete harder with a sharper mind. Gold Standard also has an excellent pre-workout.

pre workout

Right before the competition, there’s still time to ensure you have the fuel you so desperately need. Around 30 to 60 minutes before your Open workout starts, take an amino acid supplement. Research suggests that ingesting branched-chain amino acids prior to exercise can reduce muscle fatigue and support post-exercise recovery. We like Optimum Nutrition Gold Standard BCAA. This stuff helps us get through long workouts, and makes recovery so much easier.

Mid-Open Hydration

If you’re able to hydrate mid-WOD (or even immediately after), you may want to try an electrolyte-infused drink or a supplement, such as InfraRed (which can actually be taken before, during, or after your WOD). Avoiding Exercise-Associated Muscle Cramps (EAMC) is crucial to your success throughout the Open, and finishing as strong as you started. According to a study from the University of Alabama, consuming electrolyte supplements could help prevent the onset of EAMC, meaning you can last longer and compete harder. Simple.

How to Refuel Afterward

Proper nutrition post-WOD might just be the most vital. This helps ensure your body can heal from the stress it was just put under — so you can crush the next Open workout like the beast you are. Post-WOD nutrition should include plenty of protein and carbs to repair your muscles. We’re huge fans of Origen protein. It’s clean, lean and uncomplicated, and it contains only three ingredients, so you know it’s natural. (BTW, it also makes a killer snack post-workout, if you want to try this recipe.)

high protein snack

For carbs, you want something fast-acting, so your muscles can begin the recovery process ASAP. Think bananas or honey.

If you want to make life easier, buy everything you need all at once. Our Open Supplements Kit contains Origen protein, Extreme Endurance and Gold Standard Pre-Workout. Having your best Open yet is easier when you do it with The WOD Life. Shop with us today! (Psst! We have express and international shipping.) Good luck in the Open, everyone!

the grave

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Quick Hand Care After 18.1

The Open leaves us with many questions, but there’s one thing we can be certain of every year: whether it’s barbells or dumbbells, pull-ups or muscle-ups, at some point, our hands are going to take a serious beating. This year is no different, as the one and only Dave Castro didn’t wait even a second to throw one heck of a grip-killer our way. 18.1 may have left your hands a mess; so, how do we survive five more weeks of this?

Fresh Tears

Let’s start with perhaps the worst of it all: brand spanking new tears. First and foremost, your hands need RECOVERY! Time is your best friend. Fortunately, though, there is a way to speed up the healing process and encourage recovery. We love Ript. The kit comes with a few different things, namely Quick Fix, which will help fresh tears heal in a flash.

hand care

CrossFixe is another great option. Put it on right after a workout or at night before bed, and you will see improvements by the next morning.

quick hand care

Dealing with fresh tears is the first step toward a strong and healthy grip; but what about tough and stubborn calluses?

Calluses

If you spend time in a gym, you probably have at least one callus. Around the base of your fingers, on your fingers and sometimes in the middle of your palm, the skin will harden over as a way to protect itself. These can be uncomfortable during training. They pull, pinch and sometimes rip off. The quickest solution is to shave them off.

Callus shavers look intimidating but are an incredibly helpful too. The one we sell at The WOD Life easily fits inside your gym bag and has a two-sided blade.

callus remover

Callus shavers are excellent for extra thick skin. If your calluses aren’t quite as intense, you can use something like the Ript bar, which will take off less skin.

Remember, you don’t want to remove all of the callus. You still want a little patch of thicker skin. Because these are spots on your hands and fingers that experience more wear, they need the extra protection.

Regular Maintenance

Just like your training and nutrition, maintaining healthy hands is an everyday responsibility. Even if they aren’t sore or covered in tears, keeping them moisturized and protected is vital, particularly because chalk can dry out our hands and lead to cracking, which makes us more susceptible to tears. (Even washing your hands can be tough on the skin.) Ript includes Daily Dose, and CrossFixe is also suitable for everyday use. Hand & Body Soothe is another one of our favorites. The idea is to keep your skin moisturized, but your standard store-bought lotion probably won’t cut it.

hand and body soothe

We know time is of the essence. That’s why we put everything you’ll need for the Open in one spot. Shop here!

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2018’s Standards for Hand Protection While Competing

Do you like to keep your hands protected while you’re working on the pull-up bar? So do we. CrossFit recently released the standards for 2018 regarding hand protection and what is and isn’t off-limits. According to their post on Instagram, you can only wear gear that encourages safety or comfort but does not provide an advantage. To be more specific, you can wrap tape around the bar or wear extra hand protection, but you may not do both. Acceptable types of hand protection include gloves, tape and gymnastics grips.

thumb tape
Even though this rule prevents you from “doubling up” on hand protection, with the variety of options available today, there’s something for everyone — whether you prefer tape, grips or gloves. There’s still time to stock up before the Open arrives, and you won’t want to wait — because it’s sounding like at least one of the workouts will involve pull-ups, toes-to-bar or muscle-ups of some kind.

Shop hand protection at The WOD Life today!

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See How the Elite Athletes Train

Preparing for the Open is a year-round responsibility; and it’s about so much more than staying fit. Precise nutrition, careful programming, intense training and purposeful rest and recovery are the necessary components of a stellar athlete. We wanted a closer look at exactly what goes into making an athlete Open-ready, so we caught up with Luke McMahon and Matt McLeod down in New South Wales. McMahon has four Regionals under his belt, and McLeod has qualified for Regionals twice.

So, how does one prepare for the world’s biggest fitness competition? McMahon and McLeod stressed the value of training with a partner. There’s a sense of accountability you can’t get when training alone. Plus, it provides an added layer of motivation unmatched by any solo sweat session. When you think you can’t do even one more rep, a friend can give you the little nudge you need.

TWL tagged along while McLeod and McMahon demolished their workouts.

WOD 1

3 rounds

  • 10 snatches @ 70kg
  • 12 synchro pull-ups

3 rounds

  • 8 snatches @ 80kg
  • 9 synchro C2B

3 rounds

  • 6 snatches @ 90kg
  • 6 synchro bar muscle-ups

WOD 2

3 rounds

  • 1000m farm run
  • 10 med ball/sandbag over-the-shoulders @ 70

WOD 3

5 supersets

  • Max chest-to-ring hold
  • 8 ring push-ups with a 5sec negative
  • Max wall-facing handstand hold

EMOM for 9 min

  • On the odd minutes: 9 hang power cleans @ 90kg + max double-unders
  • On the even minutes: rest

WOD 4

2 rounds

  • 100m swim
  • 20 overhead KB lunges

2 rounds

  • 100m swim
  • 20 KB OHS

2 rounds

  • 100m swim
  • 20 overhead KB lunges

Embracing the ever-popular philosophy of “constantly varied,” McLeod and McMahon keep an open mind when it comes to their programming and often see where the wind takes them. Sometimes it’s the gym. Other times, it’s the beach. Maybe it’s a park. They steadily challenge themselves with new activities so when it comes time to compete, they’re ready for anything.

Watch them in action and learn more about their training and nutrition in our first episode of The Journey.

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Say Hello to Puori

puori pancakes

At The WOD Life, you can find all sorts of products to help you become the best version of yourself, in and out of the gym. That includes nutrition and supplements. You may have noticed that recently, one line of products we carry underwent a makeover. Say goodbye to PurePharma, and hello to Puori.

PurePharma began in 2009, with the desire to use scientific research to create only the cleanest and purest supplements. They quickly grew a powerful fanbase, including newbies and professional athletes alike. Over the years, they came to realize that “PurePharma” didn’t fully embody what they were all about: pure origins. Thus, Puori was born, and it beautifully reflects their philosophy.


As usual, Puori uses natural ingredients of the world, always steering clear of artificial colors, preservatives, and fillers. They want you to reach your highest potential and offer a holistic approach to wellness you won’t find elsewhere.

Shop for Puori with TWL today.

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Our 5 Gym Must-Haves

The fitness market is saturated with every product for athletes imaginable. It’s hard to know what you need, and what you don’t really stand to benefit from. Even when you narrow it down to the best of the best, you’re still left with so many choices. If you’re looking to start with just a few items and need some direction, here are five things we never forget in our gym bag.

1. Knee Sleeves

These don’t just look hardcore; the benefits of knee sleeves are real. There’s a reason you see nearly every elite CrossFit athlete and Olympic weightlifter with a pair (or several pairs). Knee sleeves come in varying levels of thickness, for different purposes and fitness intensities. They provide support and help prevent injury, by offering heat and compression to keep the knee joints warm and lubricated.

It’s not just about your knees, either — everything is connected. Knee problems could turn into ankle, hip or back problems; thus, keeping them safe and healthy is nonnegotiable. Find the right size for you, and go squat something heavy!

josh bridges

2. A Quick Pick-Me-Up

Do not — I repeat, do not — underestimate the power of even a tiny snack pre- or mid-workout. When you give your body a little fuel — a healthy dose of protein, fat and especially carbs — the result can be a faster WOD time, more reps or heavier weights lifted (or all three!). Even if you’re not hungry, if it’s been awhile since you munched on something, grab something like the Blue Dinosaur Paleo Bars. They’re so delicious, you won’t realize they’re good for you! Plus, they’re made with pure, clean ingredients.

blue dinosaur paleo bars

3. Finger Tape

Oh finger tape, what would we do without you? When you work with barbells, dumbbells, and kettlebells, your fingers can take a beating. Failing to take the proper precautions can lead to blisters and nasty tears — and nobody can train like that. Look for a tape designed with the athlete in mind, specifically. It should utilize high-grade adhesive that can stand up against even the sweatiest of workouts. Your tape should never slip and slide, and you should be able to wrap it in a way that provides support and security without restricting movement or cutting off circulation.

Best yet, the right tape will be good for not only your next WOD, but Olympic lifting and bodybuilding, too.

grip tape for athletes

4. Booty Shorts

Sure, they’re cute, but they’re also functional; and we can’t live without these for a few reasons. For starters, TWL’s booty shorts for women are made with our Move-Tech® material, which provides a flexible four-way stretch. It moves with you, not against you. Secondly, they provide the ultimate support and coverage, so you can squat with confidence. Third, the material breathes easy and works in all temperatures. You won’t find shorts like this elsewhere. It’s not just about aesthetics — you need to feel comfortable and confident. (Check out our full selection here!)

crossfit shorts

5. Lacrosse Ball

Don’t underestimate these seemingly simple tools — lacrosse balls are deceivingly beneficial when it comes to recovery, mobility and pain management. You use these by trapping the ball between your body and another surface (the floor, a wall, etc.) to put pressure on specific body parts and trigger myofascial release. This can help restore range of motion, speed recovery and reduce pain. They’re small, easy to carry around and make a huge difference in your pursuit of #gainz.

mobility tools

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Learning the Rope Climb With Khan Porter

There’s more than one way to climb a rope. Some athletes prefer to sandwich it between their feet; others snake it around their legs and hope for the best. Still others don’t even want to deal with their lower extremities and do their rope climbs legless. Khan Porter is here to break it down and show us how to do rope climbs in a way that’s both easy and secure (and will help you avoid those horrid rope burns).

He uses a technique called the J lock. Grab onto the rope and lift one leg up. Your foot should be inside the rope, and your knee should be outside. Hanging on to the rope, lift your other leg up, use that foot to scoop the rope up, and pin it to the top of your original foot.

Once you are secured here, push up with your legs to stand up and climb the rope, and repeat the process to make your way up further.

Watch the full demo below!

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5 Mobility Tips for CrossFit Athletes

mobility

Mobility: it’s crucial that athletes maintain and optimise their bodies to ensure they perform at their peak for longer. The WOD Life had the opportunity to catch up with Australia’s Kelly Starrett and Jon Park from WOD Health. Jon shares these five fantastic tips and hints for better mobility.

1. Use mobility to recover and prevent injury, not just once you have pain

Using different mobility tools can help!

  • Improve your joint range of motion from chronic poor posture or previous injuries.
  • Regain normal joint range and function following intense workouts — this allows you to achieve good positioning in your next WOD.

2. Mobility does not fix everything

Some people mobilise their shoulders repeatedly but complain that they are still getting shoulder pain. In some cases, it is not their shoulder mobility that is the problem but their thoracic spine. In other cases, people are not maintaining good shoulder control during WODs; so no matter how much mobility they do, they keep impinging the joint. Mobilise to restore normal joint range, then control movement to maintain joint function.

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3. It’s not always about hip tightness

Are you one of those CrossFitters that always has tight hips — mobilising with bands, massaging a lacrosse ball into the glutes and doing the couch stretch — yet you still have hip tightness? Mobility works, plain and simple; so you are either doing it wrong, or you are moving your pelvis in a way that closes down the front of your hip joint, creating anterior hip tightness as you get deeper into the squat. Go back to basics and check your hip hinge: can you squat without the gap between your pubic bone (top of your pelvis at the front) and sternum changing?

Sometimes, mobilising the hips just allows you to go deeper with poor technique!

image3

4. Do not forget your ankles

Can you place your toes 10cm (4in) from the wall, keep your heels on the ground, knee over the foot and touch the knee to the wall?

The number of CrossFitters working hard to achieve a good squat technique and mobilising every other area of their body but not the ankles is constantly surprising. It is very hard to keep your centre of mass over the middle of your feet if your ankles don’t allow you to move forward. To compensate, you will increase trunk angle or lose midline stability. Either of these will lead to loss of strength and power due to poor efficiency.

5. Your thoracic spine likes rotation as well as extension

The thoracic joints require extension and rotation to function optimally. Your upper back is the most important area needing mobilisation for all overhead activities. You need to achieve good thoracic extension to actively position the shoulder blades for optimal shoulder movement and strength. Thoracic extension and rotation muscles help create tension through the trunk, increasing the midline stability. Optimal thoracic extension and rotation will assist your performance with jerks, handstand pushups, pushups, pull ups and overhead squats, just to name a few.

ABOUT WOD HEALTH 

Jon Park is an APA Sports Physiotherapist and a CrossFit addict. Jon has been involved with treating CrossFit related injuries for more than three years and has been a CrossFitter for more than three years.

Jon has been teaching mobility and movement techniques since 2012 to the CrossFit community. These workshops came from the love of CrossFit and the number of preventable injuries that Jon was seeing. These workshops help the individual athlete or coach recognise problematic joint restriction and/or movement patterns that lead to injury and how to correct these problems.

Qualifications

  • APA Sports Physiotherapist
  • Masters in Sports Physiotherapy
  • Certified FMS
  • Level 1 CrossFit Trainer

Experience:

  • More than 10 years working as a physiotherapist
  • Over four years treating CrossFit injuries
  • CrossFit addict for more than three years
  • Ex AFL physiotherapist for St Kilda FC 2008- 2011
  • Current Australian Motocross and Supercross championship physiotherapist

Consulting:

Langwarrin Sports Medicine Centre and Elsternwick Physiotherapy Centre