Tuesday, May 31, 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

" Filthy Fifty"

50 Box Jumps 24/20"

50 Jumping Pull Ups

50 KBS 16/12kg

50 Walking Lunges

50 Knees to elbows

50 Push Press 20/15kg

50 GHD 

50 Wall Balls 10/6kg

50 Burpees 

50 Double Unders 

Compare here

 

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Aerobic Capacity

Run 1.6km 

 

Conditioner

For Time

30-20-15-10-5 Reps of

KB Snatch 24/16kg 

Cal Row 

 

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REST DAY @ CFL

BOX CLOSED

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Conditioner

Partner DT

5 Rounds each for time

12 Deadlifts

9 Hang Power Clean

6 Push Jerk

Weight: 70/50kg

Must do alternating rounds 

 

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Conditioner

`650m Run

20 Alternating KB Snatches 24/16kg

500m Run

30 Goblet Squats 24/16kg

350m Run

40 HRPU

200 Double Unders 

 

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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


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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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