Friday, October 31, 2014

News Flash

 



ATHLETE RESULTS HERE  

 

 

FREE TRIAL CLASS AT CFWX

EVERY WEEK

PHONE/TEXT O418 506 411 

OR EMAIL RUSSELL "HERE" 


 

 

 

resonate

 

 

 

 

 

CrossFit Works CFWX

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


 

KINGSTON, TASMANIA, AUSTRALIA

 

3 RFT

For total reps

AMRAP 1 of

Thrusters 45/30kg

Pull Ups

Burpees

Cal Row

Rest 2 min

 

Post reps to comments

ali

Don't judge a situation you have never been in.


Comments (0)

1. Work a skill

2. For Time

    Run 400m

    10- 1 reps of Wall Ball 10/6kg

     CTB

6 min cap

use a counter motivator

 

"StrongMan Friday"

For Time

10 Deadlift @ 2x BW

8 Bench Press @ BW

6 Tyre Flips

4 Back Squats @ 1.5x BW

2 X 10m Farmers Carry @ BW each hand

Strict cap of 8 mins

 

Post time/reps to comments

cfwx_1

Stop underestimating yourself


Comments (6)

1. Back Squat

   5x 60/70/80%

   Alt with 3 rope climbs

 

2. 5 RFT

   10 Front Squat

     8 Power Cleans

     6 Power Snatch

     Weight: 50/35kg

 

" BarBell Club"

Week 1

 

Back Squat 3x 70/80/90%

Hang Snatch 3x 60/70/80%

Hang Clean 3x 60/70/80%

Snatch Deadlift 4x85%

Repeat

 

Post weight range/ time to comments

cfwx_2

You have a choice

You can throw in the towel

Or you can use it to

wipe the sweat off your face

 


Comments (4)

1. Shoulder Press

    3x 70/80/90%

    Alternate with 5 strict ring dips


 2. EMOM 12

     Even Minute 5 Clean and Jerk  60/40kg

     Odd Minute 30 UB DU's

 

"CFE"

8 RFT

100m Run

10 Wall Ball 10/6kg

10m Front Rack Lunge 45/30kg

10m Farmers carry 24/16 kg

 

Post weight range/rounds/time  to comments

cfwx_bree_1

"Kindness is a language that the deaf can hear and the blind can see"

- Mark Twain

Comments (7)

1. Partner Wod 2

    AMRAP 12 for reps

    Follow this sequence

    3/6/9/12/15/18 etc

    Burpee Box Jumps 24/20"

    Squat Cleans 70/50kg

    Relay Style

 

2a. L-sit holds 6x10 sec

2b. HS Walks 3mx 6 sets

 

3. Accumulate 30 strict TTB

 

"BarBell Club"

Week 1

 

Back Squat 4x 60/70/80%

Snatch 4x 60/70/80%

Clean and Jerk 3+1 60/70/80%

Snatch Deadlift 4x85%

Repeat

 

Post reps to comments

eden

Don't be afraid to fail, be afraid not to try

Comments (3)

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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 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

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

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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