CFWX THROWDOWN 2016
PURCHASE TICKETS here
FOR ALL INFORMATION here
INTERESTED IN PERSONAL TRAINING
FOR A SPECIFIC GOAL?
RING OR TEXT RUSSELL
FOR MORE INFORMATION
50C Browns Road: behind Tradelink, off the Southern Outlet
KINGSTON, TASMANIA, AUSTRALIA
Team Wod 2
7 Wall Balls 20/14#
7 KBS 32/24kg
7 Box Jumps 30/24"
7 Ring Dips
7 Front rack lunges 40/30kg
Every 6 minutes, run 500m as a team
Teams cannot start working again till both return.
Post comments to SugarWod
70% x3, 80% x3
* Percentages are based on 90% of your 1rm +5kg
4 Hang Cleans
3 Front Squats
2 Shoulder to overhead
1 Ground to overehead
4x5 @ 80%
21-15-9 reps of
Overhead Squats 50/35kg
Handstand Push ups
50 Double unders
25 KB Snatches 24/16kg
25 Cal bike/row
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
Rush Hour is a quick and easy to follow session at CFWX
There is simple BarBell Lifting
The session usually completed within 30 minutes
Mon: 10.30am- 1200 pm and 6.30pm -7.00pm
Tue: 10.30am- 1200pm
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 Room available at all 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.