Saturday, August 30, 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

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)

1. Stones Lifting Workshop/ Wod


2. "Fran"

    21-15-9

    Thrusters 42.5/30kg

    Pull Ups

With a c/m

Compare last time here

 

"CFE"

5 RFT

50 Double Unders

10 KB Snatch 24/16kg

10 Deadlift 70/50kg

10 Front Squat 70/50kg

 

Post time to comments

cfwx_pu

Some people create their own storms,

Then get upset when it rains.


Comments (3)

1. EMOM 12

    2 Snatch for total load.

1-4 70%

5-8 75%

9-12 80%

 

2. AMRAP 8

15 Box Jumps 24/20"

15 KBS 24/16kg

 

"BarBell Club"


AMRAP 10


10 HPS 60/40kg

10 Push Jerk 60/40kg

10 HPC 60/40kg

 

Post load/ rounds to comments

cfwx_freya

Loving someone who doesn't love you

Is like waiting for a ship at the airport



Comments (4)

1. Bench Press 3rm


2. "Cindy"

     AMRAP 20

     5 Pull Ups

    10 Push ups

    15 Squats

Compare last time here

 

"CFE"

Row 200m

50 Burpees

Row 400m

40 Burpees

Row 600m

30 Burpees

Row 800m

20 Burpees

Row 1000m

10 Burpees

 

Post weight/ rounds/time to comments

cfwx_44

You are what you do

Not what you say you'll do

 



Comments (6)

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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