Monday, August 03, 2015

News Flash

 

CFWX HAS INTRODUCED THE FOLLOWING SESSIONS


RUSH HOUR: WILL BE A DAILY WoD AT EVERY SESSION.

EASY TO FOLLOW WITH NO LIFTING

DESIGNED TO GET YOU IN AND OUT FAST

USUALLY WITHIN 30 MINS


STRONGMAN: MONDAY/TUESDAY AND FRIDAY.

TESTING YOUR LIMITS.


BARBELL CLUB: OLYMPIC LIFTING TUESDAY, THURSDAY AND SATURDAY.

 

STRENGTH PROGRAM : MONDAY, WEDNESDAY AND FRIDAY

 

COME IN TODAY AND TRY A SESSION TO SEE FOR YOURSELF

 

THE CFWX THROWDOWN IS ON AGAIN

GET YOUR TICKET AT THE ONLINE STORE  HERE

flyer_2014_throwdown_copy_2_FINAL

 

For more info click here


CFWX  

Crossfit Works

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


KINGSTON, TASMANIA, AUSTRALIA

 

DUE TO THE ROAD CLOSURES

CFWX WILL BE CLOSED FOR THE 0930 AND NOON CLASSES

KEEP CHECKING THE WEBSITE

FOR THE 4.30/5.30PM CLASSES

 

Metcon

"For Total Time "

1 Round

7 Deadlifts

7 HSPU

7 Power Cleans

7 Ring Dips

7 STO

7 Pull Ups

Weight: 70/50kg

 

Rest 60 Sec

 

2 Rounds of

5 Deadlifts

5 HSPU

5 Power Cleans

5 Ring Dips

5 STO

5 Pull Ups

Weight: 60/40kg

 

Rest 60 Sec

 

3 Rounds of

 

3 Deadlifts 50/35kg

3 HSPU

3 Power Cleans

3 Ring Dips

3 STO

3 Pull Ups

Weight: 50/35kg

 

Rush Hour

StrongWod

Strength

Log on to Sugar Wod

 

Post time to comments

cfwx_emem

"Intelligence is the ability

To adapt to change"

-Stephen Hawking

Comments (2)

 

OPEN GYM

0900-1030

cfwx02

"If you do no change direction

You may end up where you are heading."

-Lao Tzu

Comments (0)

 

REMINDER 

0700 SESSION OPEN GYM

0800 COACHED SESSION


Team Wod 2

100 Burpees- 5 Mins c/o

100 Hang Power  Cleans 50/35kg -4 Mins c/o

100 RKBS 24/16kg - 3 Mins c/o

100 STO 35/25kg- 2 Mins c/o

2 Mins rest between exercises

Only 1 athlete working at a time 

 

Rush Hour

AMRAP 20

5 Burpees

10 Wall Balls 20/14#

15 Ring Rows

20 Du's

 

Post time to comments 

 2014-03-20_18.16.43-2_300x400

"You change your life 

By changing you heart"

-Max Lucado


Comments (1)

REMINDER

NO 5.30 CLASS TONIGHT

 

Pre Wod

Run 200m

10 Step Ups

10 Power Snatch

 

Strength/Skills

A. Back Squat 3x5 sets @ 90%

B. Weighted Pull Ups 3x5 sets

 

Metcon

AMRAP 7

10 Pistols

6 Power Snatch 60/40kg

3 Muscle Ups

 

Rush Hour

3RFT

500 Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

 

Strength

Back and Front Squats

RDL

GHD

BB Shrugs

Fron Rack Step Ups 

 

StrongMan

AMRAP 3

Keg Clean and Jerk

 

Post weight/rounds/reps to comments 

 2013-05-03_07.40.20-1_300x400

"If there is no struggle

There is no progress"

-Fredrick Douglass

Comments (3)

HAPPY BIRTHDAY

AMEY

 

Pre Wod

50 Wall Ball

 

Metcon

EMOM 32

1st Min- 4 Pull Ups+ 3 TTB

2nd Min- 4 Front Squats + 3 OHS 45/30kg

3rd Min- 4 TTB+ 3 Pull Ups

4th Min- 4 Burpees + 3 Back Squat 45/30kg

 

Rush Hour

500m Row

20 Burpees

50 Du's

400m Row

16 Burpees

40 Du's

300m Row

12 Burpees

30 Du's

200m Row

8 Burpees

20 Du's

100m Row

4 Burpees

10 Du's

 

BarBell Club

Snatch Push Press + 3 OHS

3 Sec pause in bottom 5 sets @ 80%

Hi Hang Power Snatch + OHS

60/65/70/75/80% x3

Snatch Grip Deadlift

3 Sec pause above knee on decent

85/90/95% 5x2 sets


Post rounds/time to comments

2012-08-17_13.28.53_400x300

"When I let go of what I am

I become what I might be."

-Lao Tzu

Comments (1)

Important Links

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CrossFit Journal

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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


OPEN GYM

Mon: 10.30am- 1200 pm and 6.30pm -7.00pm

Tue: 10.30am- 1200pm  and 6.30pm-7.00pm

Wed: 10.30am-1200pm

Thurs: 10.30am- 1200 and 6.30-7.00pm

Fri:10.30am-1200pm

Sat: 0900

Sun: 0900-1030

 

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 / 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)

Wednesday: 3.30pm

Crossfit Young Guns (45min)

Monday: 3.45pm

CrossFit Movement 

Friday:  0930

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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