CFWX THROWDOWN 2016
PURCHASE TICKETS here
FOR ALL INFORMATION here
INTERESTED IN PERSONAL TRAINING
FOR A SPECIFIC GOAL?
RING OR TEXT RUSSELL
FOR MORE INFORMATION
50C Browns Road: behind Tradelink, off the Southern Outlet
KINGSTON, TASMANIA, AUSTRALIA
5x5 @ 80%
7 Power Cleans
7 OH Lunges
Post comments to SugarWod
0900 - 1030
Team Wod 2
Clean and Jerks 70/50kg
Rest 1 minute
5 Wal Balls 20/14#
7 Burpee box jumps overs 20"
5 Ring Dips
7 Hang Power Snatches 45/30kg
25 Double unders
65% x5, 75% x5
AMRAP 85% +5kg
90% of your 1rm
50 Cal Bike/Row
40 Goblet Squats 24/16kg
30 Sit ups
20 Deficit Push ups 20kg plate
10 Strict Pull ups
75% 4 x8
75 Power Snatches 35/25kg
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
Rush Hour is a quick and easy to follow session at CFWX
There is simple BarBell Lifting
The session usually completed within 30 minutes
Mon: 10.30am- 1200 pm and 6.30pm -7.00pm
Tue: 10.30am- 1200pm
Thurs: 10.30am- 1200 and 6.30-7.00pm
For a FREE trial class: pls ring/text Russell on 0418 506 411 OR email "HERE"
Child Care Room available at all classes
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)
Crossfit Young Guns (45min)
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.