ATHLETE RESULTS HERE
FREE TRIAL CLASS AT CFWX
PHONE/TEXT O418 506 411
OR EMAIL RUSSELL "HERE"
CrossFit Works CFWX
50C Browns Road: behind Tradelink, off the Southern Outlet
KINGSTON, TASMANIA, AUSTRALIA
NO COACHED CLASSES
OPEN GYM 0900-1100
Post wods etc to comments
"I have insecurities of course,
But I don't hang out with anyone
Who points them out to me"
1. 12 mins to complete 4x3 OHS
2. "Air Force Wod"
" For time"
20 Push Jerk
EMOM 4 Burpees
Use a CM
Must have something on from the Air Force
Penalty 5 Burpees EMOM if you don't
10x 400m Sprints/ row on 3 min
EMOM 5 Burpees
Post weight/time to comments
Friends are therapists you can drink with
1. 5 Front Squat
Alternate with strict HSPU
2. AMRAP 8
15 OHS 45/30kg
Snatch Balance 3rm
5/5Snatch Pulls 120%
7 min Jerk practise from rack
Post weight/rounds reps to comments
Fear can keep us up all night, But Faith makes one fine pillow
1. Accumulate as many m in 3 min HS Walks
9 Hang Power Clean
6 Push Jerk
Compare last time here
50 Lunges 30/20kg
12 Jump Squats
Post m/time to comments
Make time for yourself
GOODLUCK TO ALL THE ATHETES WHO ARE RUNNING THE B10 TODAY
Post times to comments
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 0418 506 411 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 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)
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.