Thursday, November 27, 2014

News Flash

 

 

FREE TRIAL CLASS AT CFWX

EVERY WEEK

PHONE/TEXT O418 506 411 

OR EMAIL RUSSELL "HERE" 


 

 
SATURDAY 28th NOVEMBER

CLASS AT 0700

NO 0800 CLASS

COME AND SUPPORT ALI DANN

AT THE FESTIVAL OF STRENGTH

 

resonate

 

 

 

 

 

CrossFit Works CFWX

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


 

KINGSTON, TASMANIA, AUSTRALIA

Team Wod  3


1. AMRAP 8

Stone to Shoulder

Rest 2 min


2. AMRAP 8

100 OTR Burpees

Row for cal

Rest 2 min


3. AMRAP 8

15 TTB

10 KB Snatch 24/16kg

 

Only 1 athlete working at a time

"Strong Man Friday"

With a continious running clock

60 sec of

Deadlift- 125/85kg

Clean and Jerk- 85/55kg

Sled Push m -130/90kg

Tyre Flips

FC 100/70kg

Score total reps


Post reps/rounds cal to comments

kerrie

Appreciate life as it happens.

Moments will soon pass and you will wish

You had treasured them more

Comments (0)

"Fran"

21-15-9

Thrusters 42.5/30kg

Pull Ups

Compare last time here

 

"BarBell Club"

 

Back Squat

60/70/80% x5

85/80% x4 and 85%x3

Power Snatch +OHS

60/65/70% (3+3)x3

Power Clean + Jerk

60/65/70% (3+3) x3

Snatch Pulls

85% 5x5

Press

4x5

 

Post time to comments

cfwx_rowers_1

Stop the glorification of busy.

Comments (4)

CFK TODAY AT 3.30PM

BRING YOUR CHILDREN ALONG FOR ALL THE GAINS

 

10 RFT


10 Jerks 45/30kg

10 KBS 24/16kg

100m Sprint

Rest 1.00 between rounds

 

"CFE"

Row for Cal 90 sec

6 efforts

Rest 1:1

Score is total Cal

 

Post time/cal to comments

cfwx_kids_2

"Do what you did at the beginning of a relationship

And there won't be an end"

- Anthony Robbins

Comments (4)

E2MOM 30


Even Minute-7 KBS 32/24 + 5 Pull  ups

Odd Minute- 2 Rope Climbs +5 Box Jumps 24/20"

 

"BarBell Club"

Week 5

 

Back Squat

60/70/80/85% 3x4

Power Snatch + Snatch Push Press+ OHS

60/65/70% X (3+3+3) x3

Power Clean + Front Squat + Power Jerk

60/65/70% (3+3+3)x 3

Clean Pull

90% 4x4

Good Mornings

4x8

 

Post rounds to comments

cfwx_freya

Sometimes the smallest step in the right direction

Ends up being the biggest step of your life

Tip toe if you must

But take the step

 


Comments (4)

1. Sumo Deadlift - 5rm

 

2. 50 Deadlifts 85/55kg

    EMOM 10 Cal Row

 

"CFE"

5X400m Run

Start each run with 10 burpees

and a 50m FC 32/24kg

Rest 60 sec

 

Post weight and time to comments

cfwx_bj

"If it's both terrifying and amazing then you should definitely pursue it"

- Erada

Comments (4)

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 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.

Site Login