Tuesday, February 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

 

Launceston Cup Holiday

0600 Class Only.

 

Conditioner

"Kelly"

5 RFT

400m Run

30 Box Jumps 20/14#

30 Wall Ball 20/14#

Scaled: 1/2 Kelly

 

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Strength

Power Snatch

2-2-2-2-2

 

Conditioner

AMRAP 10

25 Thrusters 35/25kg

25 Pull Ups

25 Cal Row

25 OTB Burpees 

 

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Conditioner

Part A

3RFT

45 Double unders

15m OH KB Walk 32/24kg

5 Bar muscle ups

Cap 10 minutes

 

Rest 5 minutes

 

EMOM 10

Part B

EMOM 10 

Complex @ 3/4 BW

1st minute-Deadlift + Squat Clean + Hang power clean +STO + Front Squat + STO

2nd minute: 12 Box jump overs 24/20"

 

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REST DAY @ CFL

BOX CLOSED

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Conditioner

"Hidalgo"

Run 3.2km

Rest 2 minutes

20 Squat Cleans 60/40kg

20 Box Jumps 24/20"

20 OH Walking lunges 20/15kg

20 Box Jumps 24/20"

20 Squat Cleans 60/40kg

Rest 2 minutes

Run 3.2km

 

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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

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A CrossFit Startup Guide Part 3

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Essential Reading

What is fitness?

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Understanding CrossFit

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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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