Saturday, August 02, 2014

News Flash



 

INTERESTED IN A TRIAL SESSION AT CFWX?

PHONE/TEXT O418 506 411 

OR EMAIL RUSSELL "HERE" 

 

 

 

B10 TRAINING 

SUNDAY 3rd AUGUST  0800

MEET AT THE BOX  

 

 

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,

"EVA"


5 RFT

Run 800m

30 KBS 32/24kg

30 Pull Ups

 

Option A: 3 Rounds


Option B: 5 Rounds

  Run 400

  15 KBS

  15 Pull Ups

   50 min cap

 

Post time/ option to comments

cfwx_alice

We are not given a good or bad life.

It's up to us to make it good or bad.


 


Comments (0)

1. AMRAP 6

   6 Press

   6 Push Press

   6 Push Jerk

Weight   50/35kg

 

Rest 5 Min

 

2. 3RFT

 15 Power Cleans

500m Run

 

 

"CFE"

150 KBS 24/16kg

Everytime you break 20 cal row

 

Post rounds/reps/time to comments

cfwx_group

 

Tell me and I forget

Teach me and I remember

Involve me and I learn


Comments (2)

HAPPY BIRTHDAY

NICOLE  HUNT

 

 

1. Front Squat 1rm

 

2. 20 KB Snatch 24/16kg

    50 Wall Balls 10/6kg

    100 Du

    10 Muscle Ups

    10 min cap

 

 

"BBC"

Bear Complex (AHAP)

7 Sets of the follwing

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Touch n go off the ground


 

Post weight and time to comments

cfwx_vodafone_1

"Do one thing every day that scares you"

- Eleanor Roosevelt

Comments (4)

HAPPY BIRTHDAY AMEY

 

AMRAP 20

"The Amey Wod"


2 Rope Climbs

4 Burpees 6" touch

8 Box Jumps 30/24"


 

"CFE"

 

Tabata Everything

 

Row - Cal

Thrusters 20/15kg

Pull Ups

Burpees

 

Post rounds/ reps/ time to comments

 

20131208_1246

" Forgive but never forget"

- Nelson Mandela

 


Comments (6)

HAPPY BIRTHDAY

MEGAN HALL

 

 

"For Time"

Run 400m

5 HSPU

5 TTB

5 C&J 60/40kg

 

10 HSPU

10 TTB

10 C&J 60/40kg

 

15 HSPU

15 TTB

15 C&J 60/40kg

Run 400m

 

"BBC"

 

"Grace"

30 C&J 60/40kg

 

Rest 10 min

 

"Isabel"

30 Power Snatch 60/40kg

 

Post time to comments

cfwx_megan

Let your smile change the world

Don't let  the world change your smile

Comments (9)

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