Tuesday, December 06, 2016

News Flash

 


INTERESTED IN PERSONAL TRAINING

FOR A SPECIFIC GOAL?

RING OR TEXT RUSSELL 

FOR MORE INFORMATION

 

Crossfit Works

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


KINGSTON, TASMANIA, AUSTRALIA

Strength

Push Jerk

6x3 @ 80%

 

Performance 

3 Rounds for Max reps

1 minute of Overhead Squats 35/25kg

30 seconds rest

1 minute of Push Ups

30 seconds rest

1 minute of DB box step up 20/15kg, 20"

30 seconds rest

 

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mONDAY 5Strength

Back Squat 

7x3 @ 80%

 

Performance

AMRAP 8

250m Rpw

6 Shoulder to overhead 60/40kg

12 Toes to bar

 

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REST DAY @ CFWX

BOX CLOSED

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Performance 

AMRAP 6

5 Deadlifts 100/70kg

5m HS Walks 

 

2 minutes rest

 

AMRAP 6

40 Double unders

4 Clean and Jerk 70/50kg

 

Rest 2 minutes

 

AMRAP 6

7 Hang Squat Snatch 45/30kg

14 Cal Row 

 

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Strength

Snatch Deadlift + Hi Hang Snatch 

6 sets ascnding 

 

Performanc 

Death by 10m 

 

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Important Links

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CrossFit Journal

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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

 

Rush Hour

Rush Hour is a quick and easy to follow session at CFWX

There is simple BarBell Lifting 

The session usually completed within 30 minutes

 


OPEN GYM

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

Tue: 10.30am- 1200pm  

Wed: 10.30am-1200pm

Thurs: 10.30am- 1200 and 6.30-7.00pm

Fri:10.30am-1200pm

 

 

For a FREE trial class: pls ring/text Russell on 0418 506 411 OR email "HERE"

Child Care Room available at all  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: 3.45pm

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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