Wednesday, August 31, 2016

News Flash

 

 

THROWDOWN_2016_1

 

 

CFWX THROWDOWN 2016

PURCHASE TICKETS  here

 

FOR ALL INFORMATION  here 

UPDATED WEEKLY


INTERESTED IN PERSONAL TRAINING

FOR A SPECIFIC GOAL?

RING OR TEXT RUSSELL 

FOR MORE INFORMATION

 

Crossfit Works

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


KINGSTON, TASMANIA, AUSTRALIA

Oly Lifting 

Hang squat clean

7x3

Increase weight each set

 

Performance 

AMRAP 8

8 Sumo deadlift hi pull 50/35kg

8 Box jump overs 20"

8 Pull ups

 

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Gymnastics

Muscle up progression/ Kip

 

Performance 

1 Round of

75 Double unders

50 DB Power snatch 20/15kg

30 Clusters 35/25kg

 

Rest 2 minutes

 

2 Rounds of

20 Weighted sit ups 20/15kg

20 OH Lunges 35/25kg

10 Burpee Pull ups

 

Rest 3 minutes

 

3 Rounds of

20 Calorie Row

15 Push press 35/25kg

 

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Strength

Back Squat

3x10 @ 65%

 

Performance 

For Time

750m Row

40 KBS 24/16kg

30 Clean and Jerks 45/30kg

400m Run

 

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REST DAY @ CFWX

BOX CLOSED

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Performance


Team Wod 2

With a 30 min cap

Get as far as possible 

10 HSPU

20 Front squats 50/35kg

30 Pull Ups

15 HSPU

30 OHS 50/35kg

45 Pull Ups

20 HSPU

40 Back Squats 50/35kg

60 Pull Ups

25 HSPU

50 Front squats 50/35kg

75 Pull Ups 

30...

 

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Important Links

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A CrossFit Startup Guide Part 1

A CrossFit Startup Guide Part 2

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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

 

Rush Hour

Rush Hour is a quick and easy to follow session at CFWX

There is simple BarBell Lifting 

The session usually completed within 30 minutes

 


OPEN GYM

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

Tue: 10.30am- 1200pm  

Wed: 10.30am-1200pm

Thurs: 10.30am- 1200 and 6.30-7.00pm

Fri:10.30am-1200pm

 

 

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

Child Care Room available at all  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: 3.45pm

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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