Saturday, June 25, 2016

News Flash

 

HOW DO I START CROSSFIT?

1. TEXT RUSSELL ON 0418 506 411

2. BOOK INTO A TRIAL SESSION 

3. START TRAINING AND GETTING RESULTS 

 


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

REST DAY @ CFWX 

BOX CLOSED

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Performance 


Team Wod 2

AMRAP 7

50 Cal Row

Max reps of Back Squats 60/40kg

 

Rest 2 minutes

 

AMRAP 7

60 Box Jump overs 20"

Max reps Deadlifts 85/60kg

 

Rest 2 minutes

 

AMRAP 7

70 Wall Balls 20/14#

Max reps ring dips 

 

Rest 2 minutes

 

AMRAP 7

400m run each as a Team 

Max reps OHL45/30kg

 

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Strength

Front Squat 

60%x 5/ 70% 3x5

 

Performance 

Air Force Wod

20 Thrusters 

20 Sumo Deadlift high pulls

20 Push Jerks

20 Overhead squats

20 Front Squats 

 

EMOM 4 Burpees

Weight: 42.5/30kg

Compare here 

 

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Oly Lifting 

Split Jerk

2-2-2-2-2

Performance 

EMOM 15

1st minute- 15 Calorie Row

2nd minute- 8 Power Cleans 70/50kg3

3rd minute- 15 Wall Balls 20/14#

 

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Strength/Skills

Snatch Pull+ High Hang Snatch

6 Sets @ 65/70%

 

Performance

"For Time"

10-8-6-4-2-Strict Hand stand push ups

50-40-30-20-10- Double Unders

15-12-9-6-3- Box Jumps 24/20"

 

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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 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

 

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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