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
50C Browns Road: behind Tradelink, off the Southern Outlet
KINGSTON, TASMANIA, AUSTRALIA
REST DAY @ CFWX
TEAM WOD 2
3.2km Run eack
Rest 2 minutes
20 Squat Clean 60/40kg
20 Box Jumps 24/20"
20 OHWLunge 20/15kg
3.2km Run each
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30 Sec work 30 Sec rest
x 6 efforts
7 Box Jumps 30/24"
14 Hang Power Cleans 60/40kg
21 Wall Balls 20/14#
2 Rounds of
10 Back Squats 42.5/30kg
10 Front Squats 42.5/30kg
2 Rounds of
10 OHS 42.5/30kg
10 Thrusters 42.5/30kg
2 Rounds of
1st min- Max RMU's/ BMU's
2nd mi- Rest
Balance of time
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CrossFit Journal (Free Edition)
A CrossFit Startup Guide Part 1
A CrossFit Startup Guide Part 2
A CrossFit Startup Guide Part 3
What is fitness?
"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
Rush Hour is a quick and easy to follow session at CFWX
There is simple BarBell Lifting
The session usually completed within 30 minutes
Mon: 10.30am- 1200 pm and 6.30pm -7.00pm
Tue: 10.30am- 1200pm
Thurs: 10.30am- 1200 and 6.30-7.00pm
For a FREE trial class: pls ring/text Russell on 0418 506 411 OR email "HERE"
Child Care Room available at all classes
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)
Crossfit Young Guns (45min)
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.