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"
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
Now drop and give me 50.
0800 B10 TRAINING
MEET AT WATERWORKS RESERVE
Be careful who you pretend to be.
You might forget who you are
" The Chief"
Max rounds in 3 minutes of:
3 Power Cleans 60/40kg
6 Push Ups
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
3 Clean and Jerk (load)
Post rounds/reps/ load to comments
You can't fix yourself by breaking someone else
1. Stones Lifting Workshop/ Wod
With a c/m
50 Double Unders
10 KB Snatch 24/16kg
10 Deadlift 70/50kg
10 Front Squat 70/50kg
Post time to comments
Some people create their own storms,
Then get upset when it rains.
1. EMOM 12
2 Snatch for total load.
2. AMRAP 8
15 Box Jumps 24/20"
15 KBS 24/16kg
10 HPS 60/40kg
10 Push Jerk 60/40kg
10 HPC 60/40kg
Post load/ rounds to comments
Loving someone who doesn't love you
Is like waiting for a ship at the airport
1. Bench Press 3rm
5 Pull Ups
10 Push ups
Post weight/ rounds/time to comments
You are what you do
Not what you say you'll do
CrossFit Journal (Free Edition)
A CrossFit Startup Guide Part 1
A CrossFit Startup Guide Part 2
A CrossFit Startup Guide Part 3
What is fitness?
"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
For a FREE trial class: pls ring/text Russell on 0418 506 411 OR email "HERE"
Child Care available at all 9.30am classes
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)
CrossFit Movement (45 min)
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.