Tuesday, January 24, 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

Strength

A) Deadlift

B) Push Press 

3x5 @80%

 

Conditioner

5 RFT

10 Thrusters 40/30kg

10 Hang Power Clean 40/30kg

 

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Strength

Snatch from floor + Hang Snatch + TnG Snatch 

15 minutes

 

Conditioner

"For Time"

21-18-15-12-9-6-3

TTB 

Box Jumps 24/20"

Row/ AAB Calories 

 

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Strength

Back Squat 

10rm

Then 10rm -5%

10rm -10%

 

Conditioner

"For Time"

60 Double unders

50 Burpees

40 KBS 24/16kg

30 Wall Balls 20/14#

20 Push Press 35/25kg

10 Strict Pull ups

 

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REST DAY @ CFL

BOX CLOSED

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Conditioner

Team Wod 2

Part A)

40 Hang Power Cleans 60/40kg

50 TTB

40 STO 50/35kg

50 OHS 40/30kg

40 Regenade Rows 20/15kg

 

Part B

3km Row

Switch every 500m

Buy in for each 500m row is 10 HSPU rxd

Scaled 20 Push ups (both partners)

 

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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

Understanding CrossFit

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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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