Saturday, October 25, 2014

News Flash

 



ATHLETE RESULTS HERE  

 

 

FREE TRIAL CLASS AT CFWX

EVERY WEEK

PHONE/TEXT O418 506 411 

OR EMAIL RUSSELL "HERE" 


 

 

 

resonate

 

 

 

 

 

CrossFit Works CFWX

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


 

KINGSTON, TASMANIA, AUSTRALIA

 

 

REST DAY

BOX CLOSED

tj

"You may be pretty and you may be talented,

But nobody will remember that if you're mean"

- Katie Holmes

Comments (1)

    Team Wod 2

     Row 10 min for Cal alternating every 2 mins.

     While partner 1 is rowing partner 2 is holding a plank with 20/15kg on his/her back.

     10 Burpee penalty after the wod if the plank is comprised.

 

      Rest 3 Min and repeat with 2km run alternating every 2 min

a 10 burpee penalty applies after the wod, every time the plank is comprised

 

Post total cal and run time to comments

tron

When you're wounded, talk to the man with scars

 


Comments (2)

1a) Back Squat

   10/3 @ 70%

1b) 3 Shoulder Press

     70/80/90%

 

2. EMOM 12

   Even Min- 30 UB Du

   Odd: 5 Snatch @60%

 

"StrongMan Friday"

3-2-1 Go

Clean and Jerk 90/60kg

Stones Carry 30/20/10m 115/95#

Tyre Flips

 

Max time 8 min

 

Post weight/ rounds to comments


lochie_and_xavier

The bad news is time flies

The good news is you're the pilot.

Comments (5)

 

HAPPY BIRTHDAY

GAZ SMITH

 

SHOW DAY

PUBLIC HOLIDAY

NO COACHED CLASSES

OPEN GYM 0900-1100

 

 

Post wods etc to comments

cfwx_shane

"I have insecurities of course,

But I don't hang out with anyone

Who points them out to me"

-Adele

Comments (3)

HAPPY BIRTHDAY

NICHOLAS DWYER

 

1. 12 mins to complete 4x3 OHS


2. "Air Force Wod"

    " For time"

     20 Thrusters

     20 SDHP

     20 Push Jerk

     20 OHS

     20 FSq

     EMOM 4 Burpees

     Weights: 42.5/30kg

     Use a  CM

 

Must have something on from the Air Force

Penalty 5 Burpees EMOM if you don't

 

"CFE"

10x 400m Sprints/ row on 3 min

EMOM 5 Burpees

 

Post weight/time to comments

jezz_and_nick

Friends are therapists you can drink with

 


Comments (5)

Important Links

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CrossFit Journal

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CrossFit Journal (Free Edition)

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CrossFit Football

A CrossFit Startup Guide Part 1

A CrossFit Startup Guide Part 2

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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

 

 


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

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

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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