Saturday, December 20, 2014

News Flash

 

 

DO YOU  KNOW SOMEONE WHO NEEDS A LIFESTYLE CHANGE?

THIS CHRISTMAS GIVE THEM A GIFT VOUCHER FROM CFWX

AND START THEM ON THEIR JOURNEY

THEY WILL THANK YOU FOREVER

RING OR TEXT RUSSELL

 

 

 

FREE TRIAL CLASS AT CFWX

EVERY WEEK

PHONE/TEXT O418 506 411 

OR EMAIL RUSSELL "HERE" 

 

 

CHRISTMAS  HOLIDAY ROSTER


WEDNESDAY 24th DECEMBER:  0600/0930/NOON

THURSDAY 25th: CLOSED

FRIDAY 26th: CLOSED

SATURDAY 27th: 0700/0800

SUNDAY 28th: CLOSED

MONDAY 29th: NORMAL CLASSES

TUESDAY 30th: NORMAL CLASSES

WEDNESDAY 31st: 0600/0930/NOON

THURSDAY 1st JANUARY: CLOSED

FRIDAY 2nd:NORMAL CLASSES





 

CrossFit Works CFWX

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


 

KINGSTON, TASMANIA, AUSTRALIA

 

OPEN GYM

0830-1000

Come in and catch up on a wod

Stretch and Mobilise

Work a goat

cfwx_004

Everyone wants to be a diamond

But very few are willing to get cut.

Comments (0)

HAPPY BIRTHDAY

EMILY BREMNER

BIG MIKE SIMMS

 

Comp Saturday

 

1. Open Wod 13.4

AMRAP 7

Follow this sequence

3-6-9-12-15-18-21 etc of

Clean and Jerk 60/40kg

TTB

 

2. AMRAP 8

10 Deadlifts 60/45kg

15 Box Jumps 24/20"

15 Deadlifts 85/60kg

15 Box Jumps 24/20"

20 Deadlifts 100/70kg

15 Box Jumps 24/20"

25 Deadlifts 125/85kg

15 Box Jumps 24/20"

30 Deadlifts 145/100kg

15 Box Jumps 24/20"

 

The session is broken into 2x 30min halves

Each athlete has 30 min to warm up, Wod, cool down etc

You can start with either Wod

 

Post reps to comments

cfwxx_photo_01

emily_b

The quieter you become

The more you can hear.

Comments (1)

1. Row 1000m

2. 5RFT

    3 Rope Climbs

    6 Jerks 70/50kg

    12 Hang Power Cleans 70/50kg

 

StrongMan Friday


For Time

6x10 Keg Clean and Jerk

Start with any weight keg

Increasing each keg by 10/5kg

You must start from lighest to heaviest

Score is time and weighht range lifted

 

Post time to comments

cfwx_photo_04

My goal is to build a life, I don't need a vacation from.

Comments (5)

1. Rope Climbing Tech 15 mins

 

2. Death by 10m

    EMOM 20

    1st min run 10m

     2nd min run 20m

     3rd min run 30m

     Continue the sequence

      Till you cannot complete the corresponding number.

      Score is level completed

 

"BarBell Club"

Week 8

 

Power Snatch

60/65/70/75%x1x3

Power Clean and Jerk

60/65/70/75%x1x3

Push Press

60/65/70 x2x3

Good Morning

4x4


Post level to comments

cfwx_photo_03

Focus on the good

Comments (2)

1. 5-4-3-2-1

   Front Squat


2. "For Time"

    15-12-9

    Squat Cleans 60/40kg

    CTB

    Box Jumps 24/20"

 

"CFE"

In 5 mins

Run 800m

Balance of time Row for cal

Rest 2 min

Repeat for a total of 5 efforts

 

Post weight and time to comments

cfwx_photo_02

A certain darkness is needed

to see the stars

Comments (3)

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

Wed: 6.30pm-7.00pm

Fri 6.30pm-7.00pm

Sun: 0800-1000

 

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 6.30pm

Tuesday: 6.00 am, 9:30am, 12 noon, 4.30pm, 5.30pm.

Wednesday: 6:00am, 9.30am, 12 noon, 4.30pm, 5.30pm. 6.30pm

Thursday: 6.00am, 9.30 am, 12 noon, 4.30pm, 5.30pm, 6.30pm

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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