Saturday, March 25, 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

26_mar

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Conditioner

"The Seven"

7 RFT

7 HSPU

7 Thrusters 60/40kg

7 Knees to Elbows

7 Deadlift 120/80kg

7 Burpees

7 KBS 32/24kg

7 Pull Ups

 

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25_mar

 

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Conditioner

Part A

2.00 mins Max Cal Row

 

Part B

Last man standing

Start with 50/35kg

Complete 1 Back Squat every .30 sec

Add 10/5kg each set

 

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24_mar

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Conditioner

Part A

AMRAP 10

2 Power Cleans 

10 Double unders

4 Power Cleans

20 Double unders

6 Power Cleans 

30 Double unders

8 Power Cleans 

40 Double unders

10 Power Cleans 

50 Double unders

12 Power Cleans ........

Rest 2 minutes

 

Part B

AMRAP 3

BMU

 

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23_mar

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Strength/ Skills

Snatch Pull + Snatch 

15 mins 

 

Conditioner

AMRAP 7

3 Rope Climbs 

9 Push Ups

15 Wall Ball 20/14#

 

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Important Links

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CrossFit Journal

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Essential Reading

What is fitness?

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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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