Saturday, February 28, 2015

News Flash

 

TRIAL SESSION EVERY SATURDAY

0900

TEXT RUSSELL 0418 506 411

AND BOOK YOUR SPOT

 


cfopen-2015


FOR MORE INFO SEE "HERE"

CFWX WILL HOST THE COMPETITION

EVERY SATURDAY FROM 0700 ONWARDS

WEEKLY PRIZES FOR WINNERS AND SPIRIT OF THE GAMES

 


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FOR MORE INFORMATION ASK YOUR AFFILIATE OWNER

 


CFWX  

Crossfit Works

50C Browns Road: behind Tradelink, off the Southern Outlet


 

KINGSTON, TASMANIA, AUSTRALIA

Workout 15.1

AMRAP 9

15 toes-to-bars

10 deadlifts

5 snatches


Rxd: 52/34kg

Scaled: 38/25kg



Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

 

Post reps  and 1rm to comments


All it takes, is all you've got

Comments (0)

Wod 15.1 released today approx 1145 

Midday class will be open Gym

 

THERE WILL BE NO

5.30pm CLASS TONIGHT.

 

AM V's PM


1.Pre Wod

3 Rounds

Row 200m

10 KB SD-HP

 

2. Metcon


AMRAP 12

Run 400m

5 Deadlifts 125/85kg rxd/ Scaled 100/70kg

5 Box Jumps 30/24" Scaled 24/20"

 

"StrongMan Friday"

10 Keg Lifts

Start with a 100m Yoke carry

 

Post reps/ weight and time to comments

CFWX_ME

It feels good to be lost in the right direction

Comments (7)

1. Pre Wod

    EMOM 5

7 Wall Ball 10/.6kg

7 Pull Ups

7 Burpees

 

2. Skills/Strength  10mins

    Power Clean 3rm

    Squat Clean 1rm

 

3. Metcon

    EMOM 15

     5 Pull Ups

     5 HSPU

      5x 10m  Shuttle 4pt touch

 

"BarBell Club"

Week 1/9

 

Back Squat

60/70/80/85% x4

Hang Snatch

60/70/75% 3x3

Hang Clean

60/70/75% 3x3

Snatch Deadlift on Riser

85% 4x4

RDL

80% of clean 4x5 

 

Post weight and rounds to comments

CFWX_JON_M_56

Strive for progress

Not perfection

Comments (3)

HAPPY BIRTHDAY

JOSH ROLAND

 

1 Pre Wod

   5 Rounds of

   5 RKBS

   5 Box Jumps

    1 Rope Climb

c/o 5 min

 

2. Skills & Strength  10 min

    KB Snatch

    Power Snatch -3rm

    Snatch - 3 rm

 

3. Metcon

    5 RFT

5 Front Squat 

   5 Hang Power Clean 

   5 Push Jerk

 

    Weights: 70/50kg rxd

                    60/40 scaled

 

"CFE"

100 Cal Row

EMOM 5 KB Goblet Squats 24/16kg

 

Post weight and time to comments

CFWX_GLENN_78

What defines us is how well we rise after falling

Comments (3)

1. Pre Wod

    5 Rounds of Cindy

     c/o 5min

 

2. Metcon


    Complete the following reps

    4-8-12-16-20-16-12-8-4

     MB Burpee and Squat Clean 10/6kg

      TTB

      KBS 24/16kg

 

"BarBell Club"

Week 1/9

Back Squat

60/70/75% 4x3

Snatch

60/70/75% 3x3

Clean & Jerk

60/70/75% (3+1) x3

Snatch Deadlift

85% 4x4

Press

4x5

 

Post time to comments

CFWX_MEL_STRETCHING

Work hard in silence.

Let your success be your noise

Comments (5)

Important Links

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CrossFit Journal

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CrossFit Journal (Free Edition)

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CrossFit Kids

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CrossFit Football

A CrossFit Startup Guide Part 1

A CrossFit Startup Guide Part 2

A CrossFit Startup Guide Part 3

Essential Reading

What is fitness?

Foundations

Understanding CrossFit

World-Class Fitness in 100 Words

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports". Copyright - Greg Glassman


Time & Details

Upcoming Events and Information


OPEN GYM

Mon: 6.30pm -7.00pm

Wed: 6.30pm-7.00pm

Fri 6.30pm-7.00pm

Sun: 0800-1000

 

For a FREE trial class: pls ring/text Russell on 0418 506 411 OR email "HERE"

Child Care available at all 9.30am classes


General 

Classes are one hour in duration. CrossFit Movement/Kids classes are 45 min.

Parking is limited  so please park on Browns Rd or in Cottage Rd (opposite).

 

CrossFit Classes (60 min)

Monday: 6:00am, 9.30am, 12 noon, 4.30pm, 5.30pm 6.30pm

Tuesday: 6.00 am, 9:30am, 12 noon, 4.30pm, 5.30pm.

Wednesday: 6:00am, 9.30am, 12 noon, 4.30pm, 5.30pm. 6.30pm

Thursday: 6.00am, 9.30 am, 12 noon, 4.30pm, 5.30pm, 6.30pm

Friday: 6.00am, 9.30 am, 12 noon, 4.30pm, 5.30pm

Saturday: 7.00am, 8.00am  Open Gym 9.00am

Sunday: Open Gym 0800-1030


CrossFit Kids (45 min)

Wednesday: 3.30pm


CrossFit Movement (45 min)

Friday:  8.45am

This class is based on CrossFit Principles and will focus on short, sharp workouts. Participants will re-learn functional movements with the option for a home program that encourages consistency. The classes will be run in a non-competitive environment.  All ages and all fitness and strength levels welcome.

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