Monday, July 25, 2016

News Flash

 

 

THROWDOWN_2016_1

 

 

CFWX THROWDOWN 2016

PURCHASE TICKETS  here

 

FOR ALL INFORMATION  here 

UPDATED WEEKLY


INTERESTED IN PERSONAL TRAINING

FOR A SPECIFIC GOAL?

RING OR TEXT RUSSELL 

FOR MORE INFORMATION

 

Crossfit Works

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


KINGSTON, TASMANIA, AUSTRALIA

Skills

HS/Walks practise 

 

Performance 

3 minutes on, 1 minute off for 3 rounds

12 DB Goblet Squats 20/15kg

12 DB Snatches 6/6 20/15kg

12 DB Burpee step ups 20/15kg x2

Max Double unders

 

Rest 2 minutes

 

3 minutes on , 1 minute off for 3 rounds

12 Cal Row

12 Plate oh lunges 20/15kg

12 Plate weighted sit ups 20/15kg

Max reps plate ground to overhead 20/15kg

 

Rest 2 minutes

 

3 minutes on , 1 minute off for 3 rounds

200m Run

12 KB Thrusters 24/16kg x2

Max reps KBS 24/16kg

 

Start where you finished 

 

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Strength

Back Squat 

70% x6, 80% x6

90% x3, 95% x2

 

Performance 

3 RFT

7 SDHP 42.5/30kg

7 Push Press 42.5/30kg

14 Air Squats 

14 Push Ups

 

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OPEN GYM 

0900-1030

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Performance 

Team Wod 2

400m Run 

60 KBS 24/16kg

50 Push Ups

400m Run

40 Hang Squat Clean 60/40kg

30 Shoulder to overhead 60/40kg

400m Run

60 Box Jumps 24/20"

50 Cal Row 

 

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Strength

Front Squat 

70% x5, 80% x4

85%\x3, 90% x3

 

Performance 

5 RFT

8 Lateral burpees over the bar

7 Power snatches 50/35kg

6 Pull ups 

 

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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

 

Rush Hour

Rush Hour is a quick and easy to follow session at CFWX

There is simple BarBell Lifting 

The session usually completed within 30 minutes

 


OPEN GYM

Mon: 10.30am- 1200 pm and 6.30pm -7.00pm

Tue: 10.30am- 1200pm  

Wed: 10.30am-1200pm

Thurs: 10.30am- 1200 and 6.30-7.00pm

Fri:10.30am-1200pm

 

 

For a FREE trial class: pls ring/text Russell on 0418 506 411 OR email "HERE"

Child Care Room available at all  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: 3.45pm

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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