Tuesday, September 30, 2014

News Flash


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REGISTER HERE AT THE ONLINE STORE


REGISTRATIONS CLOSE THIS WEDNESDAY AT 7.00PM


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 THIS SATURDAY

 


 

resonate

 

 

 

 

 

CrossFit Works CFWX

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


 

KINGSTON, TASMANIA, AUSTRALIA

1. Work a goat 15 mins


2. For Time

    10 Burpees

     15 x10m Farmers carry  32/24kg

      25 Pull Ups

      50 Push Ups

      100 air squats

       200m Sprint

 

"BarBell Club"

 

Find a 1 rm Snatch (any style) 15 min

Find a 1rm Clean and Jerk (any style) 15 min

 

Post time and weights to comments

cfwx_hangin

Blowing out someone else's candle

Doesn't make yours shine any brighter

 


Comments (1)

 

PROGRAMMING IS NOT ALTERED FOR ATHLETES COMPETING THIS SATURDAY

TRAIN/REST/MOBILISE AS REQUIRED

DON'T OVERCOOK YOURSELF

 

 

1. 5 Front Squat

    70/80/90%

     2 Sets


2. 21-15-9

    KB Snatch 24/16kg

    Box Jumps 24/20"

    Start and finish with 50 DU's

 

'CFE"

Row 50 Cal

10 Front Squats 50/35kg

Row 50 Cal

20 Front Squats

Row 50 Cal

30 Front Squats

 

Post weight range/time to comments

cfwx_emily

The heaviest weight you will ever lift

 Is the problem you refuse to confront.

Comments (5)

 

0800 B10 TRAINING

0800-10.30 OPEN GYM

cfwx_bree

It feels good to be lost in the right direction

Comments (2)

HAPPY BIRTHDAY

AARON CLAUSON

 

 

"The Don"

For Time

66 Deadlifts 50/35kg

66 Box Jumps 24/20"

66 KBS 24/16kg

66 KTE

66 Sit Ups

66 Pull Ups

66 Thrusters 25/20kg

66 Wall Ball 10/6kg

66 Burpees

66 Double Unders

 

Option A: Half Don

 

Post time to comments

aaron

Waiting for someone else to make you happy

Is the best way to be sad

Comments (1)

1.  5 Push Press

     60/70/80%

     Alternate with 5 Pendlay Rows

     Rest 60 sec

 

2. Death by Muscle Up/ Bar Muscle up

     Use a counter motivator 10 min

      Option: CTB

 

"CFE"

200m Sprints

30 Squat Cleans 45/30kg

Repeat for a total of 3 efforts

12 Min cap

 

Post weight range/ rounds/time to comments

cfwx_rc

Believe in yourself a little more

 


Comments (4)

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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