Tuesday, November 21, 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

 

Performance 

AMRAP 5

7 Deadlifts 100/70kg

100m Row

7 BF Burpees

Rest 2:00

 

AMRAP 5

7 Back Squats 60/42.5kg

28 Double unders

7 Box Jumps 30/24"

Rest 2:00

 

AMRAP 5

7 Hang Power Snatch 42.5/30kg

7 Push Ups

7 Pistols 

 

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11_JUL

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Strength

Bench Press 

Heavy single

 

Performance 

5 RFT

10 C&J 70/50kg

3 Ring Muscle ups

Sub: 5 Pull ups + 5 Ring Dips

 

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Rest Day @ CFL

Box Closed 

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Performance 

Three Wise Men 

Partner Style

"Jeremy"

AMRAP 8

5 Hang Squat Snatch 60/42.5kg

10 Bar Facing Burpees

Rest 2:00

"Ben"

AMRAP 8

10 Power Cleans 60/42.5kg

20 Pull Ups

Rest 2:00

"Beau"

AMRAP 8

15 Box Jumps 24/20"

30 Wall Balls 20/14#

 

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CFL_PIC55663

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Oly Lifting 

Squat Clean 1rm

 

Performance 

"The Chief"

5 Rounds of

AMRAP 3

3 Power Cleans 60/42.5kg

6 Push Ups

9 Air Squats

Rest 1:00 between rounds 

 

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Important Links

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CrossFit Journal

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CrossFit Journal (Free Edition)

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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

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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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