Monday, April 21, 2014

News Flash

20140413-1701421 


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FOR REGISTRATION

PLS CLICK "HERE", THEN GO TO ONLINE STORE AND FOLLOW THE PROMPTS

FOR ALL EVENT INFO CLICK "HERE"

 


TRY CROSSFIT FOR FREE

EVERY SUNDAY IN MAY CFWX WILL OPEN FROM 1000-1100

FOR ANYONE WISHING TO TRY CROSSFIT

FULLY COACHED SESSION

YOU MUST REGISTER YOUR INTEREST "HERE"


EASTER HOLIDAY TIMETABLE


TUESDAY 22nd APRIL- CLASSES AS USUAL

FRIDAY 25th APRIL- ANZAC DAY- OPEN GYM 0900-1100

SATURDAY 26th APRIL - 0700 CLASS ONLY

AS COLOSSUS OLY LIFTING COMP ON


 

CrossFit Works CFWX

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


 

KINGSTON, TASMANIA, AUSTRALIA

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HAPPY BIRTHDAY

LISA BRCIC

 

 

1. Bench Press - Work up to a 3rm


2.5 RFT and Load moved

Run 400m

10 Back Squat @60% of your 1rm (minimum) OTG

10 K2E

 

"CFE"

Post total Cal and metres to comments


Row as many calories in 4 minutes

Rest 3 minutes

Row as many metres in 4 minutes

Rest 3 minutes

 

Repeat for a total of 3 efforts



Post weight/ Load moved and time to comments  

cfwx02

Dont let comparison steal your joy.


Comments (0)

 

EASTER MONDAY

OPEN GYM 0900-1100

eden

 

"Dont you ever ask them why

If they told you

You would cry

So just look at them and sigh

And know they love you" -Crosby Stills Nash Young

Comments (5)

HAPPY BIRTHDAY

TIM SUMPTON AND LISA TAYLOR

 

 

HAPPY EASTER

REST DAY AT CFWX

BOX CLOSED

"Where ever you are, be all there"- Jim Elliott


cfwx2

 


Comments (0)

"Team Wod"

AMRAP 20

With a partner complete

5 Pull Ups

10 Burpees

15 Deadlifts 100/70kg

Rules of engagement

Only one person working on the AMRAP at a time. The second person will be rowing for max distance on the rower.

The partners switch when a full round is complete

Score rounds, reps and total metres to comments

.cfwx3

My boys did this without any prompting, all we did was take the photo- priceless

CFWX- Come in and get some

cfwx04

The Easter Bunny has been working out.

Comments (3)

 

 

GOOD FRIDAY

BOX CLOSED

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You were given this life because you are strong enough to live it.

Comments (4)

Important Links

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CrossFit Journal

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CrossFit Journal (Free Edition)

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A CrossFit Startup Guide Part 2

A CrossFit Startup Guide Part 3

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Essential Reading

What is fitness?

Foundations

Understanding CrossFit

CrossFit Friends

Australian/New Zealand Affiliates

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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 0418506411 OR email "HERE"

 

General 

Classes are one hour in duration. CrossFit Movement/Kids classes are 45 min.

Parking is limited to 10 cars so we ask you 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, 12 noon, 4.30pm, 5.30pm

Saturday: 7.00am, 8.00am  Open Gym 9.00am

CrossFit Kids (45 min)

Wed/Fri 3.30pm

CrossFit Movement (45 min)

Friday: 9.00am

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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