HOW DO I START CROSSFIT?
1. TEXT RUSSELL ON 0418 506 411
2. BOOK INTO A TRIAL SESSION
3. START TRAINING AND GETTING RESULTS
AT CFWX THERE IS SOMETHING FOR EVERYONE
RUSH HOUR: IS 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
50C Browns Road: behind Tradelink, off the Southern Outlet
KINGSTON, TASMANIA, AUSTRALIA
21 Cal Row
15 Pull Ups
15 Cal Row
12 Pull Ups
9 Cal Row
9 Pull Ups
For all other Programs
Log on to SugarWod
With a 3 Sec pause at the bottom
1 Muscle Up
3 Power Snatch 50/35kg
4 Power Cleans 50/35kg
5 STO 50/35kg
7 Push Ups
8 Wall Balls 20/14#
9 KBS 32/24kg
Rest 2 mins
And repeat for 8 mins
For all other Programs
Team Wod 2
100 Pull Ups
100 KBS 24/16kg
100 Push Press
100 Sit Ups
100 Wall Balls 20/14#
All reps are split between partners
With 1 Athlete working at a time
All running is done together
5x5 @ 80%
7 Back Squats 42.5/30kg
14 Ring Dips
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
Mon: 10.30am- 1200 pm and 6.30pm -7.00pm
Tue: 10.30am- 1200pm and 6.30pm-7.00pm
Thurs: 10.30am- 1200 and 6.30-7.00pm
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 / 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)
Crossfit Young Guns (45min)
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.