Tuesday, September 01, 2015

News Flash

 

CFWX HAS INTRODUCED THE FOLLOWING SESSIONS


RUSH HOUR: WILL BE A DAILY WoD AT EVERY SESSION.

EASY TO FOLLOW WITH NO LIFTING

DESIGNED TO GET YOU IN AND OUT FAST

USUALLY WITHIN 30 MINS


STRONGMAN: MONDAY/TUESDAY AND FRIDAY.

TESTING YOUR LIMITS.


BARBELL CLUB: OLYMPIC LIFTING TUESDAY, THURSDAY AND SATURDAY.

 

STRENGTH PROGRAM : MONDAY, WEDNESDAY AND FRIDAY

 

COME IN TODAY AND TRY A SESSION TO SEE FOR YOURSELF

 

THE CFWX THROWDOWN IS ON AGAIN

GET YOUR TICKET AT THE ONLINE STORE  HERE

 

flyer_2015_throwdown_copy_1_copy

For more info click here


CFWX  

Crossfit Works

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


KINGSTON, TASMANIA, AUSTRALIA

Metcon

1 Round of

7 Deadlifts 70/50kg

7 HSPU

7 Power Cleans 70/50kg

7 Ring Dips

7 Wall Balls 20/14#

7 Pull Ups

 

Rest 2 Mins

 

2 Rounds of

6 Deadlifts 60/40kg

6 HSPU

6 Power Cleans 60/40kg

6 Ring Dips

6 Wall Ball 20/14#

6 Pull Ups

 

Rest 2 Mins

 

3 Rounds of

5 Deadlifts 50/35kg

5 HSPU

5 Power Cleans 50/35kg

5 Ring Dips

5 Wall Ball 20/14#

5 Pull Ups

 

Rush Hour

Strength

StrongWod

Post results to SugarWod

2013-05-10_17.58.18_300x400

"Challenges are what make life interesting

And overcoming them is what makes life meaningful."

-Joshua J Marine

Comments (0)

 

HAPPY BIRTHDAY 

BREE BLACKWELL

 

Strength/Skills

Snatch Balance 

3-2-1

 

Metcon

AMRAP 1

5 Burpees

Back Squat 50/35kg

Rest 30 Sec

AMRAP 1

5 Burpees

Front Squat 

Rest 30 sec

Continue until you reach 110 reps 


Rush Hour

BarBell Club

Post results to SugarWod

BREE__LINDY_CFWX

"The thruth is you don't know what is going to happen tomorrow

Life is a crazy ride and nothing is guaranteed"

-Eminem

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HAND BALANCING 4.30PM

OPEN GYM 4.30PM

COACHED SESSION 5.30PM

 

Metcon

0-5 mins

Row for Max Cal

5-10 mins

50 Wall Balls 20/14#

10-15 mins

Max HSPU

15-20 mins

200 Du's

25-30 mins

Max Burpee Box Jumps 24/20"

 

Rush Hour

Strength

StrongWod

Post results to SugarWod

morning_class_13.8

"If your problem has a solution

Then...why worry about it

If it doesn't have a solution

Then....why worry about it."

-Chinese Proverb

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OPEN GYM

0900-1030

cfwx_wade_13.8

" It is not because that things are difficult that we do not dare

It is because we do not dare that things are difficult."

- Seneca

Comments (0)

 

Filthy Fity

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

Post results to SugarWod

20141008_3790

" The best years of your life are the ones where you decide your problems are your own.

You do not blame them on your mother, the ecology or the president.

You realise you control your own destiny"

-Albert Ellis

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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: 10.30am- 1200 pm and 6.30pm -7.00pm

Tue: 10.30am- 1200pm  and 6.30pm-7.00pm

Wed: 10.30am-1200pm

Thurs: 10.30am- 1200 and 6.30-7.00pm

Fri:10.30am-1200pm

Sat: 0900

Sun: 0900-1030

 

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 / Crossfit Young Guns 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 

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

Sunday: Open Gym 0900-1030


CrossFit Kids (45 min)

Wednesday: 3.30pm

Crossfit Young Guns (45min)

Monday: 3.45pm

CrossFit Movement 

Friday:  0930

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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