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Back to portfolioEST 2019Cremorne · Victoria · Members only
11 places · autumn intakeForm & Field is a private strength and recovery club at the Dover Street end of Cremorne. Eight competition platforms, a 28-metre turf field, a full recovery suite, and a coach on the floor every hour we are open.
Membership is by application and capped at 260 people, because the eighth platform is only useful when it is free at the hour you want it.
01The facility
A 1,140 square-metre brick warehouse, stripped back to slab and steel in 2019 and fitted out for exactly one thing: lifting heavy objects properly, and then recovering from it.
Ceilings at 6.2 metres. A twelve-tonne rated slab under the Hall. Ducted extraction that turns the air over eight times an hour. It is a serious building, and it was expensive to make it quiet.
Eight competition platforms, four combo racks, Eleiko IWF bars and calibrated kilo plates to 350 kg. Three chalk bowls. No mirrors — the only feedback that matters is the bar path and the coach standing next to it.
A 28-metre turf run with three sled lanes, two rowers, two skis, three bike ergs and a curved runner. Lane one is timed; the board is wiped every Monday at 05:00.
Dumbbells 2.5–62.5 kg in 2.5 kg steps, plate-loaded machines, six GHDs, a reverse hyper and the pull-up rig. Low ceiling, loud, deliberately unglamorous.
Recovery. A twelve-seat Finnish sauna, two-person plunge, two infrared cabins, four compression chairs and two treatment rooms for remedial and physiotherapy.
Sprung-floor studio for Field and Frame sessions, capped at fourteen. Blackout blinds, one clock, no screens on the wall.
Members’ lounge and coffee bar. Single origin roasted in Fitzroy North, house kefir, a short food menu until 14:00. Cedar Row in the change rooms, towels included.
02Training programmes
Everything here is written by a person, reviewed by a person, and changed when it stops working. Nothing is generated, and nothing is sold to you twice.
Every member starts with a 75-minute assessment: a movement screen, a conservative estimate of your single on three lifts, and a conversation about what the next ten years are supposed to look like.
You then lift on the same platform, at the same hour, with the same five people. It is the least glamorous thing we do and it is the reason members stay eight years.
Two streams run in parallel. Aerobic holds you under 150 bpm for the whole session; Mixed alternates hard efforts against a strict clock. Nobody picks Mixed in their first month.
Sessions at 06:15, 12:15 and 17:45. Bookable fourteen days ahead. A no-show inside four hours costs you the place, not the money.
Frame is not a class, it is a caseload — four people, one physio, one coach and a written plan that hands you back to Base when the tissue is ready and not before.
Referrals come from Siobhan after an assessment, or from your own practitioner. We will write to them, and we will read what they send back.
Blocks of four hours are written, reviewed and re-written monthly. Standalone hours are available to members at $145 whenever a coach has the space.
Meet preparation — state and national platform — is handled by Mara, who still competes at 71 kg and will happily explain why your third attempt was ambitious.
Ten weeks, three lifts, one deload and a test week. This is the sheet taped to the wall of the Hall, reprinted every quarter. Percentages are of your last tested single.
Cycle 24 · March – May
| Week | Squat | Hinge | Press | Intent |
|---|---|---|---|---|
| 01 | 5 × 5 @ 70% | 5 × 5 @ 65% | 5 × 6 | Groove |
| 02 | 5 × 5 @ 72.5% | 5 × 5 @ 67.5% | 5 × 6 | Groove |
| 03 | 5 × 4 @ 75% | 4 × 5 @ 72.5% | 5 × 5 | Build |
| 04 | 5 × 4 @ 77.5% | 4 × 5 @ 75% | 5 × 5 | Build |
| 05 | 3 × 5 @ 60% | 3 × 5 @ 55% | 3 × 8 | Deload |
| 06 | 4 × 3 @ 82.5% | 4 × 3 @ 80% | 4 × 4 | Load |
| 07 | 4 × 3 @ 85% | 4 × 3 @ 82.5% | 4 × 4 | Load |
| 08 | 3 × 2 @ 87.5% | 3 × 2 @ 85% | 4 × 3 | Express |
| 09 | 3 × 2 @ 90% | 3 × 2 @ 87.5% | 3 × 3 | Express |
| 10 | Single @ 95%+ | Single @ 92.5% | Test | Test |
03Recovery suite
Upstairs is the half of the club nobody photographs and everybody uses. Twelve seats of sauna, two metres of plunge, infrared, compression and two therapists.
It is included in every membership. No per-session charge, no app, no upsell — take the stairs and use it.
Filtered, ozonated, drained and refilled every Sunday night. Held at twelve degrees because eight is theatre.
3 min · 2 people
12°C
Alder-lined, electric stove, water on the rocks permitted. The upper bench runs four degrees hotter and everybody knows it.
15 min · 12 seats
88°C
Full-spectrum cabins for the days a sauna is too much and a hot shower is not enough. Booked in thirty-minute blocks.
30 min · 2 cabins
55°C
Pneumatic boots in the quiet corner of the Suite. First come, first served, and yes, people fall asleep in them.
Legs / hips · 4 chairs
20min
Tomás and two visiting therapists. $120 for members, and he will find the thing you did not come in for.
By appointment · 2 rooms
60min
15
Sauna
minutes
3
Plunge
minutes
5
Rest
minutes
×3
Repeat
rounds
Cold
Finish
always
04The coaches
Everyone on this floor is salaried, not commissioned. Nobody is selling you a package at 06:40 on a Tuesday. At peak the coach-to-member ratio on the floor sits at roughly one to three.
Head of Strength
Wrote the Base template and has re-written it eleven times since. On the floor Tuesday and Thursday mornings, and every meet day.
Head of Conditioning
Runs Field and keeps the timed board. Will make you row easier for six weeks and then quietly show you the numbers.
Physiotherapist · Frame
Holds the Frame caseload and the veto. If Siobhan says a block waits a fortnight, the block waits a fortnight.
Recovery & Remedial
Keeps the Suite honest — water temperature, stove, towels, and the contrast protocol pinned to the sauna door.
Swipe for the rest of the team →
05A members-only note
These six lines are printed on the back of every member card and painted on the wall beside the chalk bowl. They are the entire reason the club feels the way it does at 06:30 on a Wednesday.
Adopted March 2019 · amended once, in 2023, to add rule 02
Not on the platform, not on the bench. Music is on the house system and the request book sits on the bar.
Lifts can be filmed on the two marked platforms, camera pointed at your own bar, during your own set.
Plates to the tree, collars on the post, chalk in the bowl. The floor is reset before you leave it.
Ninety minutes on a platform at peak. A rack sitting under your towel is not in use, it is occupied.
We will hold the booking and we will not charge you for it. Two hundred and sixty people share this air.
It is a small club and you will see the same faces for years. Learn five names in your first month.
“I have paid for gyms for twenty years. This is the first one where somebody noticed my left knee was collapsing and did something about it before I asked.”
“I arrived able to deadlift 90 kg and frightened of it. Eighteen months later it is 145 and boring. The boring part is the entire point.”
06Membership
All memberships include the recovery suite, towels, coffee and the full timetable. Three-month minimum, then month to month. Joining fee $295, waived for the autumn intake.
Current wait: 6–8 weeks · 11 places open
Weekdays 10:00–15:00 · weekends, all day
$215per month
For the schedule that bends. The full run of the floor outside the two busy blocks, plus the recovery suite whenever the doors are open.
Every hour the club is open
$395per month
What most members hold. Every programme, every hour, the whole recovery suite, and a coach who knows the state of your left shoulder.
Every hour, plus 04:30 key access
$840per month
Everything in Full, plus four coached hours a month and a programme that is written for you and then reviewed in front of you.
$295, covering your assessment, movement screen and first written block. Waived for the autumn intake.
Up to eight weeks a year at $40 a month — travel, injury or a newborn. Ask at the bar, not by form.
Full members get four passes a year, Private two a month. Guests train with you, never on their own.
Thirty days’ notice by email after the minimum term. No retention call, no exit interview, no paperwork.