Saturday, February 06, 2016

News Flash

 

HOW DO I START CROSSFIT?

1. TEXT RUSSELL ON 0418 506 411

2. BOOK INTO A TRIAL SESSION 

3. START TRAINING AND GETTING RESULTS 

 


INTERESTED IN PERSONAL TRAINING

FOR A SPECIFIC GOAL?

RING OR TEXT RUSSELL 

FOR MORE INFORMATION

 

 

MASTERS LEAGUE COMP

RESULTS HERE 

 

 

CFWX  

Crossfit Works

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


KINGSTON, TASMANIA, AUSTRALIA

Performance 

E3M -15

Row 20 Cal 

10 CTB 

 

For all other Programs

Log on to SugarWod 

DSC_4877_3696

Comments (0)

Performance

AMRAP 3x3 

60 Sec recovery each AMRAP

5/5 DB Snatch 20/15kg

5 Burpee Box Jumps Overs 2"

5 Knees to Elbows

Rest 2 mins 

 

AMRAP 3x3

60 Sec recovery each AMRAP

250m Row

15 KB-SDHP 24/16kg

15 Burpees

Rest 2 mins

 

AMRAP 3x3

60 Sec recovery each AMRAP 

20 Wall Balls 20/14#

4 Wall Climbs 

 

For all other Programs

Log on to SugarWod

2013-04-13_09.28.23-1_400x300


Comments (0)

Strength

EMOM 10

Power Clean and Jerk

2 Count pause in receiving position from clean

 

Performance 

EMOM 16

Min 1- 15 Cal Row

Min 2- 8 Deadlifts 100/70kg

Min 3- 8 Wall Balls 20/14# + 5 Burpees

Min 4- Rest

 

For all other Programs

Log on to SugarWod

IMG_0463_3332

Comments (0)

Strength

Power Snatch + OHS

AHAP

 

 

Performance

10-1 Ladder 

Box Jumps 30/24"

STO 52.5/35kg

 

For all other Programs

Log on to SugarWod

IMG_0338_3207

 

Comments (0)

Gymnastics

Muscle/Pull up/ Kipping Workshop

 

Performance

E3M 12

9 TTB

12 Hand Release Push Ups

15 Front Squats 52.5/35kg

 

For all other Programs

Log on to SugarWod

IMG_0083_3520

Comments (0)

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

 

Rush Hour

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

There is no BarBell Lifting 

its a fully coached 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

Sun: 0900-1030

 

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 / 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: 3.30pm

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.

Site Login