Saturday, May 30, 2015

News Flash

 

YOUNG_GUNS_400

 

 

TRIAL SESSION EVERY SATURDAY

0900

TEXT RUSSELL 0418 506 411

AND BOOK YOUR SPOT

 



CFWX  

Crossfit Works

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


KINGSTON, TASMANIA, AUSTRALIA

0700 AND 0800

COACHED SESSION

0900 STRENGTH TRAINING/OLY LIFTING 

 

HERO WOD SATURDAY 

"BADGER"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3RFT

30 Squat Cleans  42.5/30kg

30 Pull Ups

800m Run

Compare last time here

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"A life is not important except in the Impact

It has on other lives"

-Jackie Robinson

Comments (0)

Pre Wod

5 Efforts of

Run 100m

5 Push Ups

5 Push Press

 

Strength/Skills

Push Press

5x3

 

Metcon

21-15-9

Push Press 50/35kg

Burpees

 

Endurance

10 RFT

Run 100m

10 Box Jumps 24/20"

10 KB-SDHP 32/24kg

 

 

StrongMan

3 RFT AHAP

1 Stone Carry 20m

2 Deadlifts

3 Keg Clean and Jerk

4 Front Squat

 

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"There is more to life

Then increasing its speed

-Mahatma Gandhi"

Comments (3)

HAPPY BIRTHDAY

ALEX MALCOLM

 

Pre Wod

60 Sec Efforts

Row Cal

KBS

 

Strength/Skills

Front Squat 3rm

 

Metcon

AMRAP 15

5 KBS 32/24kg

10 Back Squats 60/40kg

15 Deadlift 60/40kg

 

BarBell Club

 

Back Squat

60/70/80% 3x3

Snatch

60/70/80/85% 2x2

Clean and Jerk

60/70/80%x 2(1+1)x3

Clean high pull

85% 3x4

 

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CFWX_ALEX_643

"The old believe everything

The middle- aged suspect everything

The young know everything"

-Oscar Wilde

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WEEK 3

HAND BALANCING WITH ADIE DELANEY

TONIGHT 4.30pm

5.30pm CLASS AS USUAL

 

Pre Wod

3 Rounds

5 Push Ups

10 DU's

5 Box Jumps

 

Strength/Skills

Power Clean 3rm

 

Metcon

3 RFT

15 KB Split Clean 24/16kg

15 Strict Pull Ups

Use a vest if possible for pull ups

 

 

Endurance

Row 1km

21-15-9

KBS 32/24kg

Ab Roll Outs

Run 1km

 

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"There is only one corner of the universe

You can be certain of improving

And thats your own self"

Aldous Huxley-

Comments (3)

Pre Wod

AMRAP 4

Run 100m

10 Dynamic Lunges

 

 

Strength/Skills

10 Front Rack lunges

5/5 AHAP

 

Metcon

E2MOM 16

Even- 10 pistols

Odd-10 TTB

 

BarBell Club

Week 2/9

Front Squat

60/70/80% 3x2

Snatch

60/70/80% 2x3

Clean & Jerk

60/70/80% (2+1) x3

Clean Pull

85% 4x4

 

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"The privilege of a lifetime is being who you are"

-Joseph Campbell

Comments (4)

Important Links

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CrossFit Journal

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CrossFit Journal (Free Edition)

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CrossFit Kids

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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


OPEN GYM

Mon: 6.30pm -7.00pm

Tue: 6.30pm-7.00pm

Thurs: 6.30-7.00pm

Sat: 0900

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.

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