Friday, September 30, 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 

 

 

 OFFER FOR SEPTEMBER  ONLY 

spring

 

Crossfit Launceston

116 Bathurst St

Launceston 7250

Conditioner

Team Wod 2

"For Time"

100 Burpees 

EMOM 5 Power snatch 42.5/30kg

Then

500 Double unders

EMOM 5 ohs 52.5/30kg

 

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Strength

Deadlift

70% x3, 80% x3

AMRAP 90%

* Percentages are based on 90% + 5kg of 1rm

 

Conditioner

"For Time"

800m Run

15 Pull Ups

30 HR push ups

45 Air squats

800m Run 

10 minute cap

 

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Strength

Strict Press

4x5 @ 80%

 

Conditioner

5 RFT

2 Wall Climbs

6 Burpees over the bar

12 Shoulder to overhead 50/35kg

 

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Oly Lifting 

E2M-12

3-Position Snatch 

 

Conditioner

21-15-9 Reps of

Hang power snatch 42.5/30kg

Cal Row

Box Jumps 24/20"

 

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Gymnastics

Muscle up progression

 

Conditioner

100 Air squats

800m Run

80 Sit ups

600m Row

60 Walking Lunges

400m Run

40 Burpee pull ups

200m Run

20 TTB

400m Run SA farmers carry 32/24kg

Every hand switch in FC = 10 Cal row upon return 

 

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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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