Thursday, April 02, 2015

News Flash

 

 

 

 

 

YOUNG_GUNS_400

 

 

 

 

 

CFWX_jon_m

 

 

 

 

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

 

CHECKOUT THE GAMES CFWX LEADERBOARD HERE

 


CFWX  

Crossfit Works

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


 

KINGSTON, TASMANIA, AUSTRALIA

CROSSFIT OPEN IS FINISHED FOR 2015

CONGRATULATIONS TO ALL ATHLETES WHO COMPETED.

RESULTS 15.5

1st Jon Minebo 

SPIRIT OF 15.5

TJ


OVERALL 1st PLACE

CLAYTON BRADDICK

ALL WINNERS RECEIVE GIFT PACKS FROM 

BULK NUTRIENS 

 

REMINDER

LAST CLASS TODAY 4.30pm

 

1. Pre-Wod

   EMOM 6

   1 Rope Climb

    5 Burpee Box Jumps

 

 

2. Metcon

    0-7 Min

    21-15-9

    Row Cal

    Box Jumps 24/20"

   7-20 Min

   10 RFT

    Run 50m

    3 Bar Muscle Ups

   20-30 Min

   1rm Snatch (any style)

 

"BarBell Club"

Week 6/9

 

Snatch

60/70/80% 2x4

Cean and Jerk

60/70/80%(2+1) x3

Power Clean + Push Press

60/65/70% (1+3) x3

Good Mornings

4x8


Post reps and weight to comments

cfwx_game

It doesn't matter what others are doing

It matters what you are doing

Comments (2)

LAST CHANCE

30 DAY WELLNESS SEMINAR

BOOK AND PAY BY TONIGHT

 

1. Pre -Wod

    UB

    21 Thrusters

    21 Pull Ups

 

2 Metcon

   "DT"

   5 RFT

    12 Deadlift

    9 Hang Power Clean

    6 Push Jerk

   Rxd: 70/50kg

   Scaled: 60/40kg

 

Compare last time here

 

"CFE"

Row 3km

E2MOM

5 PC 60/40kg

 

Post time to comments

CFWX_VINEY_GIRLS

If the world was blind

How many people would you impress?

Comments (4)

REMINDER

HEALTH AND WELLNESS SEMINAR

BOOK AND PAY BY TOMORROW COB

 

1. Pre Wod

    Deadth by 10m

    Rounds 10-20

 

2. Metcon

     For total reps

     AMRAP 8/2

     5 HSPU

     10 Wall Ball 10/6kg

      15 KBS 24/16kg

EMOM 5 pull ups

Rest 3 mins

Repeat

 

"BarBell Club"

Week 6/9

Snatch

60/70/80% 3x4

Clean and Jerk

60/70/80% (3+1) x3

Power Jerk BTN

60/70% 3x3

Snatch Pull

80/90% 3x4

Cean Deadlift

85% 3x3

 

Post reps to comments

CFWX_JEZ_4523

Respect a plumber

Because even Crossfitters need heroes

Comments (4)

REMINDER

30 DAY WELLNESS SEMINAR

BOOK AND PAY BY THIS WEDNESDAY COB

 

YOUNG GUNS

TONIGHT @ 3.45PM

 

1. Pre Wod

    2 rounds of

    Run 400m

     15 OHS


.2. Strength/ Skills

     Power Snatch

     2-2-2


3. Metcon

    5RFT

    15 OTB Burpees

    15 Power Snatch

    Rxd: 50/35kg

    Scaled: 40/30kg

 

"CFE"

21-15-9

Deadlift 100/70kg

Box Jumps 30/24"

Shuttle run 10m efforts

 

Post weight/time to comments

CFWX_CFK_7609

Be who you are

And not who the world wants you to be.

Comments (5)

THIS IS YOUR LAST CHANCE TO BOOK AND PAY FOR THE

 30 DAY WELLNESS CHALLENGE

APRIL 11th

FINAL NUMBERS AND PAYMENT BY WEDNESDAY COB

 

OPEN GYM

0900-1030

COME IN AND COMPETE IN 15.5

 

CONGRATULATIONS TO ALL COMPETITORS

WHO PARTICIPATED IN THE LAST TEAM STANDING

1st  42S

2nd  TEAM CFWX

3rd MFX

 

A HUGE THANK YOU TO ALL WHO HELPED OUT

JUDGING

SETTING UP AND DISMANTLING THE ARENA

SPECIAL THANKS TO

VINNY, WADE, EMERALDO, WOLFIE

HEALTH AND LEISURE

BULK NUTRIENTS

 

CONGRATULATIONS ALSO TO ALI

WHO CAME 2nd IN THE STRONGMAN COMP

nDcfwx_sarahw

Everything is only just inside your head

Stop worrying

Comments (0)

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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