Saturday, February 17, 2018

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 

cfl_handstands_2

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Strength/Skills

EMOM for as long as you can.

5 Muscle Ups

 

Performance 

EMOM for as long as you can 

1 Thruster 42.5/30kg

5 TTB 

*Add 1 rep to the thrusters each minute 

 

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Strength

Paused back squats 

5-5-5

5 sec pause 

 

Performance 

"TK"

AMRAP 20

8 Strict Pull ups

8 Box Jumps 36/30"

12 KBS 32/24kg

 

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Strength

Push Press 

5-5-5 90%

 

Performance 

EMOM 16

Alternate 

2 Squat Clean 90/60kg 

5 Muscle Ups 

 

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Performance 

"Valentine's Day Partner Wod"

30 Partner Burpees

100 Wall Ball 20/14#

100 Pull Ups

200 Double Unders

4 Rope Climbs 

Then 

4 Rounds of 

15 Thrusters 20/15kg

15 KBS 24/16kg

15 Box Jumps 24/20"

 

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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, 4.15pm, 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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