INTERESTED IN A TRIAL SESSION AT CFWX?
PHONE/TEXT O418 506 411
OR EMAIL RUSSELL "HERE"
B10 TRAINING COMMENCES
SUNDAY 27th JULY 0800
EVERY SUNDAY IN AUGUST 1030
FREE TRIAL SESSION AT CFWX
TEXT RUSSELL ON 0418 506 411
AND REGISTER YOUR INTEREST
CrossFit Works CFWX
50C Browns Road: behind Tradelink, off the Southern Outlet
KINGSTON, TASMANIA, AUSTRALIA
B10 Training at 0800
REST DAY @ CFWX
In the end we only regret the chances we didn't take
TEAM WOD 2
As a team choose one of the following
Clean and Jerk (any style)
Finish off with 100 Wall Balls 10/6kg
Every break = Penalty 1 Rope Climb for working athlete
Rules of engagement
only 1 athlete working at a time
+/- weight for each set
Weight cannot be changed during set
Stay with the same exercise
Total time and load for all 8 sets
Post time and load to comments
"You may be dis-appointed if you fail.
But you are doomed if you don't try"
- Beverly Sills
5 Power Snatch 50/35kg
Rest 5 mins
5 Wall Ball 10/6kg
Row for Cal
Rest 3 min
Repeat for 5 efforts
Post successful rounds /Cal to comments
"Courage is like a muscle.
We strengthen it with use"
LOOKING FOR AN EXCUSE?
TO DO NOTHING IS GIVING UP
COME IN AND DO SOMETHING
MOBILISE OR WORK A SKILL
1. Snatch 3x5 @80%
2. "For Time"
21 Squat Clean 60/40kg
21 Push Ups (hr)
15 Squat Clean
15 Push Ups
9 Squat Clean
9 Push Ups
Post time to comments
You are confined only by the walls you build yourself
1a) Bench Press 3x 5 @ 80%
1b) Ring Dips (strict) 3x 8
2. AMRAP 7
Row 50 Cal
3. Partner stretching
10 BF Burpee WB 10/6kg
Post reps/ time to comments
If I keep going it's only going to hurt for a minute
"if I give up it's going to hurt forever"- Unknown
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
For a FREE trial class: pls ring/text Russell on 0418506411 OR email "HERE"
Child Care available at all 9.30am classes
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, 9.30 am, 12 noon, 4.30pm, 5.30pm
Saturday: 7.00am, 8.00am Open Gym 9.00am
CrossFit Kids (45 min)
CrossFit Movement (45 min)
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.