Thursday, August 25, 2016

News Flash

 

 

WELCOME TO

CROSSFIT LAUNCESTON

 

HOW DO I START CROSSFIT?

1. RING/TEXT RUSSELL ON 0418 506 411

2. BOOK A TRIAL SESSION

3. START TRAINING AND GETTING RESULTS 

 

 

 

 

Crossfit Launceston

116 Bathurst St

Launceston 7250

Conditioner

For Time

30 Burpees

10 Wall Balls 10/6kg

20 Burpees 

10 Wall Balls

10 Burpees

10 Wall Balls

5 Burpees

10 Wall Balls 

EMOM =1 Thruster 60/40kg

Wod starts with a Thruster

 

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Conditioner

AMRAP 10

400m Row

10 Box jumps 24/20"

10 KB-SDHP 24/16kg

 

Rest 2 minutes

 

AMRAP 10

Run 400m

20 Step ups 30/20kg

4 Strict pull ups

20 Sit ups 

 

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Skills

Muscle up progression

 

Conditioner

3 RFT

200m Run

21 KBS 32/24kg

15 Toes to bar

9 Box jump overes 20"

 

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Gymnastics

Improve my Kip

 

 

Conditioner

AMRAP 12

50 Double unders

60 Over the bar burpees

3 Squat cleans 70/50kg

 

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REST DAY @ CFL

BOX CLOSED

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Important Links

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CrossFit Journal

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CrossFit Journal (Free Edition)

CrossFit Football

A CrossFit Startup Guide Part 1

A CrossFit Startup Guide Part 2

A CrossFit Startup Guide Part 3

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Essential Reading

What is fitness?

Foundations

Understanding CrossFit

CrossFit Friends

Australian/New Zealand Affiliates

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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


Daily Blog Archive

Time & Details

General 

Classes are one hour in duration and fully coached.

 

CrossFit Classes (60 min)

Monday: 6:00am, 12 noon, 4.00pm, 5.00pm, 6:00pm

Tuesday: 6.00 am,12.00 noon, 4.00pm, 5.00pm ,Oly Lifting @ 6.00pm 

Wednesday: 6:00am,12 noon, 4.00pm.5.00pm, 6:00pm

Thursday: 6.00am,12.00 noon, 4.00pm. 5.00pm, Open  6.00pm Open Gym

Friday: 6.00am,  12 noon. 4.00pm, 5.00pm, 6:00pm Open Gym 

Saturday:7.00am. 8.00am,              Open Gym 9.00-10.00 am

Sunday: Rest Day


CrossFit Nutrition (60 min)

By Appointment

The hour will be spent “nutting out” nutrition issues, looking at current research and providing support to those clients who are changing their eating patterns. No cost for monthly members, one class cost for 10 pass members, casual $20.

 

Contact

Nico:0439 614 928

Cam:0439 396 591

info@crossfitlaunceston.com.au

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