Thursday, November 20, 2014

News Flash

 



ATHLETE RESULTS HERE  

 

 

FREE TRIAL CLASS AT CFWX

EVERY WEEK

PHONE/TEXT O418 506 411 

OR EMAIL RUSSELL "HERE" 


 

 

 

resonate

 

 

 

 

 

CrossFit Works CFWX

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


 

KINGSTON, TASMANIA, AUSTRALIA

1. Bench Press

    5-4-3-2-1


2. E3MOM 15

   1. 7 Bench Press 70/50kg

   2. 40 Double Unders

   3. 15 AB Roll Outs

 

"StrongMan Friday"

 

"Death By Keg Clean and Jerk"

40/30kg

 

Post weight/rounds to comments

cfwx_ee

You are either as beautiful or as ugly as you believe you are

You define your beauty

That's not a power anyone can have over you.

Comments (1)

 

7x 2.00 min rounds :

200m Run

15 Air Squats

AMRAP PC 60/40kg

Balance of time

Rest 60 sec between rds

Score is total PC for all rounds

 

"BarBell Club"

Week 3

 

Front Squat

60/70/80/85/80%4x2

Power Snatch

60/75/70% 3x4

Power Clean and Jerk

60/65/70% 3+1 x2

Clean Hi Pull

85% 4x5

RDL

85% 5X5 (% of clean)

Push Press

60/65/70% x2

Press

4x5

 

Post reps to comments

cfwx_qq

"Turn your wounds into wisdom"

-Oprah Winfrey

Comments (3)

1 Improving my Squat


2. AMRAP 8

    Following the sequence

    3/6/9/12/15 for the couplet

 

    Power Snatch 45/30kg

    Box Jump Overs 24/20"

 

"CFE"

AMRAP 15

Every 90 sec

Row 250m

Bal of time  Wall Ball 10/6kg

 

 

Post rounds and reps to comments

cfwx_ew

Don't forget that your human.

Its ok to have a meltdown, just don't unpack and live there.

Cry it out and then refocus on where you are headed.

Comments (4)

1. Back Squat

    5-5-5


2. 4 RFT

    5 Power Cleans 85/55kg

    200m Run

 

"BarBell Club"

Week 3

 

Back Squat

-60/70/80% 3x3

Power Snatch +Snatch Push Press +OHS

60/65/70% 3X3

Power Clean +Front Squat +Jerk

60/65/70% 3x3

RDL

-90% 4X5 (of clean)

Press

4x5

 

Post  weight and time to comments

cfwx_tt

I know it might kill me....

-That's kinda the point

Comments (5)

1. Muscle up Workshop


2. Team Wod 3

   AMRAP 20

   9 Cal Row

   9 Box Jump Overs 24/20"

   9 Thrusters 45/30kg


  Rules of engagement

   Relay Style

   Only 1 athlete working at a time

   Athletes must complete full exercise

   Reps cannot be shared

   Complusory tag of partner

 

" CFE"

 

10 RFT

Run 100m

8 Deadlift 70/50kg

20 Du's

 

Post rounds/reps/time to comments

cfwx_dd

Make it happen

Comments (4)

Important Links

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CrossFit Journal

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A CrossFit Startup Guide Part 1

A CrossFit Startup Guide Part 2

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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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