Monday, September 22, 2014

News Flash


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REGISTER HERE AT THE ONLINE STORE


 EARLY BIRD ENTRIES CLOSE THIS SATURDAY


ATHLETE AND SPECTATOR INFO HERE 

 

 

INTERESTED IN A TRIAL SESSION AT CFWX?

PHONE/TEXT O418 506 411 

OR EMAIL RUSSELL "HERE" 

 

 

 

CFWX CLOTHING IS NOW READY TO BE ORDERED

SIMPLY VISIT THE ONLINE STORE HERE

FOR ALL THE SINGLETS/ TEES/ HOODIES ETC 

ORDERS CLOSE 30th SEPT

 


 

resonate

 

 

 

 

 

CrossFit Works CFWX

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


 

KINGSTON, TASMANIA, AUSTRALIA

HAPPY BIRTHDAY

SARAH WILSON

 

1. Bar Muscle up Progression


2. 3 RFT

    Run 500m

    10 Power Cleans 60/40kg

     10 Front Rack Lunges 60/40kg

 

"BarBell Club"

40/45/50/55/60/65/70kg

3 Hang Power Snatch

Rest 2 min

3 Hang Power Clean and Jerk

Rest 2 min

 

Post time and weight to comments

cfwx_sarah

If it doesn't challenge you, it won't change you.


Comments (0)

CONGRATULATIONS TO

BREE AND RENEE 3.52 RXD

AND NESS 2.38 RXD

VERY PROUD. GIRLS

 

1. Rope Climbing Skills


2. 1000m Row

     30 Clean and Jerks 60/40kg

     10 Rope Climbs

     100 Double Unders

 

"CFE"

 

Run 800m

Rest 60 Sec

Run 1200m

Rest 2 Min

Run 1600m

Rest 3 min

Repeat

 

Post time to comments

cfwx_bj

Life is about moments

Don't wait for them

Create them.

Comments (2)

HAPPY BIRTHDAY

BRETT OAKLEY


GOOD LUCK TO RENEE AND BREE

WHO RUN THE SYDNEY MARATHON TODAY

WITH NESS TACKLING THE HALF MARATHON

 

0800 B10 TRAINING

MEET AT WATERWORKS RESERVE

cfwx_23

Never hope for it more than you work for it

Comments (3)

HAPPY BIRTHDAY

LAURA EATON

 

1. Work up to a heavy Thruster  12 min

 

2.Partner Kalsu

100 Thrusters 60/40kg

EMOM 5 Burpees

Compare with CFL here

 

Post weight and time to comments

cdwx

A goal without a plan is just a wish

Comments (2)

1. 3 x15 Front Squats

    60 sec rest between sets


2. 3 Rounds for max reps of

     STO (FSQ weight)

     Row Cal

     Wall Balls 10/6kg

     Rest 2 min between rounds

 

"CFE"

"Following the Bear"

In teams of 2

Partner one bear crawls for 60 sec 10m shuttle

Partner two follows with a farmers carry 32/24kg

Swap

Rest 60 sec and repeat for 5 rounds

Score total bear crawls and farmers carry

 

Post weight/ time metres to comments

gaz

You can Not change the people around you

But you can change the people that you choose to be around


Comments (2)

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

 

 


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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