Saturday, September 23, 2017

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

 

Rest Day @ CFL

Box Closed 

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Performance 

"Bowen"

3 RFT

800m Run 

7 Deadlifts 125/85kg

10 Burpee Pull Ups

14 S/A KB Thrusters 24/16kg

20 Box Jumps 24/20"

 

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Performance 

EMOM 10

Min 1-10 Clean and Jerks 35/25kg

Min 2-9 Clean and Jerks 42.5/30kg

Min 3- 8 Clean and Jerks 50/35kg

Min 4-7 Clean and Jerks 60/42.5kg

Min 5- 6 Clean and Jerks 65/45kg

Min 6- 5 Clean and Jerks 70/50kg

Min 7- 4 Clean and Jerks 75/52.5kg

Min 8- 3 Clean and Jerks 85/55kg

Min 9- 2 Clean and Jerks 90/60kg

Min 10- 1 Clean and Jerk 95/62.5kg

 

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Performance 

21 Cal Row

15 Thrusters 42.5/30kg

15 Pull Ups

 

15 Cal Row

12 Thrusters 42.5/30kg

12 Pull ups

 

9 Cal Row

9 Thrusters 42.5/30kg

9 Pull Ups

 

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Strength

EMOM 5

Snatch High Pull + Hi Hang Vertical Snatch

 

Performance 

AMRAP 5

5 Hang Power Cleans 60/42.5kg

10 HSPU 

 

Rest 2:00

 

AMRAP 5

5 HSPU

10 Hang Power Cleans 60/42.5kg

 

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Important Links

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CrossFit Journal

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Essential Reading

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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, 4.15pm, 5.30pm.

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

Wednesday: 6:00am,12 noon, 4.15pm.5.30pm.

Thursday: 6.00am,12.00 noon, 4.15pm. 5.30pm

Friday: 6.00am,  12 noon. 4.15pm, 5.30pm.

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

Russ: 0418 506 411

info@crossfitlaunceston.com.au

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