Tuesday, September 02, 2014

News Flash


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REGISTER HERE AT THE ONLINE STORE


ATHLETE AND SPECTATOR INFO HERE 

 

 

INTERESTED IN A TRIAL SESSION AT CFWX?

PHONE/TEXT O418 506 411 

OR EMAIL RUSSELL "HERE" 

 

 

 

OPEN GYM

EVERY SUNDAY 

0800-1030 

 

 

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

1a. HSPU 3.3.3/3

     Rest 60 sec between sets

1b. Pistols 4.4.4/3

 

2. Opossing ladder

    10-1

    Clean and Jerk 60/40kg

    HSPU

 

"CFE"

Row 300m

Box Jump (time)24/20"

Rest 2 min

Repeat 5 efforts

 

Post time to comments

cfwx_nick

Beauty begins the moment you decide to be yourself


 


   

    

Comments (0)

OPEN GYM

AND COACHED CLASS

0600

 

 

1. Back Squat %

   70/6  80/3  90/2

 

2. 10 Rounds of

    30 Sec Wal Balls 10/6kg

    30 Sec Box Jumps 24/20"

     Rest 60 sec

 

"BarBell Club"

Hang Snatch (knees) 60/3/5

Hang Clean and Jerk (knees) 70/3/5

Rest 60 sec between sets

Front Squats 80/5 90/3 100/1

 

Post weight and reps to comments

cfwx_vinny

Always be kinder than you feel



 

 

Comments (3)

HAPPY BIRTHDAY

BREE BLACKWELL

EMMA MARSH

KATHERINE BURKE

 

 

1. AMRAP 4

    Deadlift 125/85kg

    Rest 4 min

 

2. AMRAP 4

    Double Unders

Rest 4 min

 

3. AMRAP 4

    CTB

 

"CFE"

60 Sec of

Max cal row

Rest

Max Du

Rest

10m Shuttle

Rest

Max Box Jumps 24/20"

Rest

Repeat for a total of 5 cycles

 

Post individual reps to comments

cfwxmums_and_kids

Don't ruin a good today because of a bad yesterday


Comments (2)

HAPPY BIRTHDAY

ZAC DILGER

Now drop and give me 50.

 

ZAC

0800 B10 TRAINING

MEET AT WATERWORKS RESERVE

 

Be careful who you pretend to be.

You might forget who you are

Comments (0)

HAPPY BIRTHDAY

MARK KEATING

 

" The Chief"

Max rounds in 3 minutes of:

3 Power Cleans 60/40kg

6 Push Ups

9 Squats

Rest 1 minute

Repeat for a total of 5 efforts

Start each round where you left off.


Compare last time here

Compare with CFL here

 

"BarBell Club"

EMOM 12

3 Clean and Jerk (load)

 

Post rounds/reps/ load to comments

cfwx_wod4

You can't fix yourself by breaking someone else

Comments (3)

Important Links

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CrossFit Journal

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CrossFit Journal (Free Edition)

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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

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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