CrossFit Griffith will head to the Albury-Wodonga CrossFit Christmas Invitational Partners Competition on Saturday.

Led by trainers Matt Kenny, Clint Sanders and Lindsay Golsby-Smith, the group have progressed an incredible amount since they began.

“When we started with the crew, some were only able to lift 15 to 20 kilograms,” Kenny said.

“Now they’re lifting 100 to 120 kilograms pressing, 200 kilogram deadlifts and handstand walking.

“Myself, Clint and Lindsay started from the very basics.

“A perfect example is one person could barely do five push ups at the start but can now do a handstand walk.”

Kenny is impressed by the leaps forward the group has made.

What impressed him more though was the dedication the group showed to improve their results.

“It’s fantastic they're getting outside their comfort zone and training for a reason,” he said.

“Rather than doing it for the sake of it we've got a end game. We’re always trying to achieve greater heights.”

The invitational will see athletes compete in teams of two.

Each pair will be given three or four workouts on the day that they must complete.

The competition brings strategy to the table.

While each workout must be completed by the pairs it doesn’t matter what percentage of the exercises each partner completes.

“What might happen is one person in the team might be stronger at lifting and one might be better at cardio, so you work towards your strengths,” Kenny explained.

“We might have to do 50 pull ups and I could do 40 and my partner could do 10.”

In preparation, CrossFit Griffith have been training four days a week.

The trainings are split up into strength and high intensity sessions.

Each training session simulates two workouts that would be performed at a competition. The event runs from 8.30am until 4pm.