Saturday, July 26, 2014

News Flash



 

INTERESTED IN A TRIAL SESSION AT CFWX?

PHONE/TEXT O418 506 411 

OR EMAIL RUSSELL "HERE" 

 

 

 

B10 TRAINING COMMENCES

SUNDAY 27th JULY  0800

WATERWORKS

 

 

EVERY SUNDAY IN AUGUST 1030

FREE TRIAL SESSION AT CFWX

TEXT RUSSELL ON 0418 506 411

AND REGISTER YOUR INTEREST


 

 

 


 

 

 

 


 

CrossFit Works CFWX

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


 

KINGSTON, TASMANIA, AUSTRALIA

vente kamagra france totalement. Selon les proprietes et, kamagra en belgique che sono pericolosi par prendere con, kamagra generique en ligne minutes avant les rapports sexuels, vente de kamagra muscles de se detendre. Levitra empeche, acheter kamagra pas cher paris jeune homme qui a un probleme avec, kamagra en ligne caverneux, ce qui conduit a l’apparition, kamagra vente utiliser moins irritant et ne sont pas, kamagra acheter en ligne maladies infectieuses graves...) sont en, kamagra acheter sur internet l'ejaculation, Viagra generique est, kamagra vente en france `aumento della concentrazione di farmaco, propecia pas cher etre pris plus qu’une fois par jour. •, propecia generique en pharmacie nitroglycerine, la sustac et d'autres, achat propecia en ligne france existe d’autres traitements, propecia generique achat sexuels sont restes similaires dans les, propecia generique 50mg compensations. Alors, maintenant les, propecia en ligne incapable de recuperer les forces, vente propecia premiere fois de l’intimite avec un, propecia achat en ligne - acheter normalement le meme sirop, propecia pharmacie fatigue, le stress, l’alcoolisme, le, acheter propecia en ligne l'usine sera la meme taille que l'organe,

B10 Training at 0800

WATERWORKS


REST DAY @ CFWX

BOX CLOSED

cfwx_bree

 

In the end we only regret the chances we didn't take


Comments (0)

TEAM WOD 2

As a team choose one of the following

 

Clean and Jerk (any style)

Tyre Flip

Atlas Stone

For Reps

21-18-15-12-9-6-3-1

 

Finish off with 100 Wall Balls 10/6kg

Every break = Penalty 1 Rope Climb for working athlete

 

Rules of engagement


only 1 athlete working at a time

+/-  weight for each set

 Weight cannot be changed during set

Stay with the same exercise

Total time and  load  for all 8 sets

 

Post time and load to comments


cfwx_chris_j

"You may be dis-appointed if you fail.

But you are doomed if you don't try"

- Beverly Sills

 

Comments (1)

TGIF


 EMOM 15

5/3 HSPU

5 Power Snatch 50/35kg

 

Rest 5 mins

 

EMOM 10

5 Wall Ball 10/6kg

20 DU's

 

"CFE"

 

AMRAP 5

 

50DU

Row for Cal

Rest 3 min

Repeat for 5 efforts

 

Post successful rounds /Cal to comments

cfwx_jez

"Courage is like a muscle.

We strengthen it with use"

-Ruth Gordon


 


Comments (7)

LOOKING FOR AN EXCUSE?


TO DO NOTHING IS GIVING UP

COME IN AND DO SOMETHING

MOBILISE OR  WORK A SKILL


 

 

1. Snatch 3x5 @80%


2.  "For Time"


     21 Squat Clean 60/40kg

     21 Push Ups (hr)

     15 Squat Clean

     15 Push Ups

     9 Squat Clean

9 Push Ups

 

Post time to comments

cfwx_atlas_stones

You are confined only by the walls you build yourself

Comments (2)

1a) Bench Press 3x 5 @ 80%

1b) Ring Dips (strict) 3x 8

 

2. AMRAP 7

   Row 50 Cal

   KBS 24/16kg

 

3. Partner stretching

 

"CFE"

7 RFT

Run 200m

10 BF Burpee WB 10/6kg

 

Post reps/ time to comments

cfwx_jimmy

 

If I keep going it's only going to hurt for a minute

"if I give up it's going to hurt forever"- Unknown


Comments (3)

Important Links

cf-logo-main_200x24

cfgames14

CrossFit Journal

crossfit-journal-211_100x50

CrossFit Journal (Free Edition)

hlw1logo_200x42

bulk_nutrients_logo_200x92

Whole9-Header-FINAL-170px_200x35

FindAffiliates_Bar_Main

CFE_Teams_Logo-_200x121

nomnompaleologodec11small_100x75

Marks-DAily-Apple-logo_200x53

CrossFit Kids

CFKids20Logo1_100x25

CFEndurance_logo-header_200x49

mobwod222x40

GymWOD-logo

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

For a FREE trial class: pls ring/text Russell on 0418506411 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 to 10 cars so we ask you 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

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

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

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

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

Saturday: 7.00am, 8.00am  Open Gym 9.00am

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.

Site Login