The Mona Gym
The Mona Gym is Mona Vale's premier destination for CrossFit, Functional Strength & Conditioning, and HYROX training. Founded on the principle that quality coaching and a motivating environment are the keys to lasting change, we offer a high-end training experience tailored to all fitness levels. As the home of Starr Strength & Performance, our members benefit from elite-level programming used by over 30 affiliates across Australia. Whether you are an elite athlete, a fitness enthusiast, or a senior looking to maintain mobility through our FMT program, you will find a supportive community that pushes you to achieve your personal best. Our facility combines state-of-the-art equipment with a warm, inclusive vibe where every member is known by name. We don't just deliver workouts; we provide a comprehensive lifestyle approach including expert nutrition coaching and personalized onboarding to ensure long-term success.
Expert Coaching
Get coached by Australia’s top trainers from Starr Strength & Performance, ensuring safety and peak performance.
HYROX Dedicated
Official training center with specific classes designed for HYROX competitions.
Inclusive Community
Programs ranging from elite CrossFit to FMT for those aged 60+.
Luke Starr
Owner & Head Coach
Founder of Starr Strength & Performance in 2016, Luke is one of Australia's premier coaches, supporting over 30 CrossFit affiliates nationwide. He focuses on delivering extraordinary results through expert programming.
Paige
Nutrition Coach & Athlete
As an athlete, business owner, and mum, Paige understands the balance needed for nutrition and performance in a busy life. She leads Aligned Nutrition by Paige, focusing on lasting lifestyle changes.
Local Member
"The Mona Gym is a place where quality coaching, a fun and motivating environment, and a true sense of belonging come together."
Google Reviewer
"Mona Vale's premier CrossFit and functional training facility, combining elite coaching with a welcoming, community-driven atmosphere."
CrossFit & Functional Zone
A spacious area equipped for high-intensity training, weightlifting, and metabolic conditioning.
HYROX Training Area
Dedicated space with specific equipment for HYROX race preparation.
Private Coaching Suites
Areas designated for 1:1 sessions and 'No Sweat' consultations.
All-Hours Access Facility
Fingerprint access enabled for members to train independently outside of class times.
FMT (Functional Movement Training)
A program specifically designed for those aged 60+ focusing on balance, stability, and strength.
Aligned Nutrition by Paige
1:1 nutrition coaching covering macros, sleep, stress management, and training-specific fueling.
Starr Strength Online
Comprehensive online coaching system for Advanced, Intermediate, or Masters athletes.
14 Tengah Cresent, Mona Vale, New South Wales, Australia
Open in Google MapsPlace ID: ChIJYyrZfo5UDWsRFGE_31ieJO0
CrossFit
Entraînement fonctionnel varié
FSC (Functional Strength and Conditioning)
Specialized class
HYROX Classes
Préparation aux compétitions HYROX
FMT (Functional Movement Training for 60+)
Specialized class
Olympic Lifting
Specialized class
Personal Training
Specialized class
Strengths
- World-Class Programming - Direct access to Starr Strength & Performance programming, a leader in Australian CrossFit.
- Flexible Membership - No long-term contracts and options for unlimited holds (conditions apply).
- Specialized HYROX - One of the few official HYROX training centers in the Sydney area.
- Onboarding Focus - Ensures safety and proper form through a dedicated 60-minute 1-on-1 session for new members.
Watch points
- Premium Pricing - At $80-$99/week, it is a high-end investment compared to commercial budget gyms.
- Late Sunday Start - Sunday hours begin at 10:00 AM, which may be late for early-morning weekend trainers.
CrossFit
High-intensity program combining weightlifting, cardio, and bodyweight exercises. Uses varied functional movements to improve physical performance in everyday life.
Objective: Strength, Power, Conditioning
FSC (Functional Strength and Conditioning)
Combines HIIT-style training with functional bodybuilding. It avoids more technical CrossFit movements while improving mobility and body composition.
Objective: Hypertrophie, HIIT, Mobilité
HYROX
Official HYROX training focusing on running and functional stations (Sled Push, Burpees, Wall Balls) to prepare for the global fitness race.
Objective: Endurance, Force-Endurance
FMT (Functional Movement Training)
Low-impact sessions focusing on balance, core stability, and functional strength to improve quality of life.
Objective: Stabilité, Force fonctionnelle
Monday
Tuesday
Thursday
Located in the heart of Mona Vale on Sydney's Northern Beaches, the gym is situated in a vibrant industrial-fitness hub close to the coast.
Public transport
Easily accessible via local bus routes servicing Tengah Crescent and the Mona Vale B-Line station nearby.
Parking
Dedicated on-site parking available at 14 Tengah Crescent.
Landmarks
Approach
Results-driven fitness through community. We believe that professional coaching and a supportive social environment are essential for long-term health.
Methodology
The 'Starr Strength' method: individualized scaling within a group environment, emphasizing technical proficiency before intensity.
Progression
Structured onboarding (No Sweat Intro) followed by continuous tracking via the Starr Strength online coaching system.
Ultimate + All Hours
- Unlimited Classes
- Fingerprint Access
- Independent Training Freedom
Starr Strength Premium
- Comprehensive Online Coaching System
- Personalised Training Streams
- Invitations to Training Camps
- All Hours Access
Aligned Nutrition
- Weekly 1:1 Coaching
- Personalised Nutrition Plan
- Lifestyle Recommendations
First visit
Start with a 'No Sweat Intro'. You'll meet a coach, tour the facility, and discuss your history without breaking a sweat.
Required equipment
Comfortable workout clothes, flat-sole shoes (for lifting) or trainers, and a water bottle.
What a typical session looks like
Each session includes a structured warm-up, a skill or strength component, the WOD (Workout of the Day), and a cool-down.
Strength & Weightlifting
Cardio & HYROX
Starr Strength Training Camps
Intensive training days for athletes to refine skills and build community.
HYROX Preparation
Specific training blocks leading up to global HYROX races.
Luke Starr
Luke has over a decade of experience in the CrossFit space and has developed training systems used by hundreds of athletes across Australia.
Starr Strength & Performance
The programming backbone of the gym, providing elite-level training plans.
HYROX
Official partner gym for the HYROX fitness racing world.
Membership options include an Introductory Pass ($90), Ultimate + All Hours access ($80/week), and Premium Starr Strength coaching ($99/week). Nutrition coaching is available from $65/week.