Friday, April 27, 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

 

Performance 

Partner Wod

"LIAM"

For Time

Run 800m each with a 20/15kg plate 

200 TTB

100 Front Squats 70/50kg

20 Rope Climbs 

Run 800m each with a 20/15kg plate

Partition reps and movements, but start and end with run

 

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28_apr

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Oly Lifting 

Power Snatch @ 75%

Every 0:30 on the 0:30 for 14 rounds

 

Performance 

AMRAP 20

30 Cal Row 

20 TTB 

10m HS Walk

 

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27_apr

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Skills

HS Walk practise 

 

Performance 

21-15-9

Row for Cal x 2 (42-30-18)

STO 70/50kg

NO RACKS 

15 min cap 

 

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26_apr

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OPEN GYM

0800-0930

Performance 

Australian Hero Wod 

"SHER"

3/4 BW Squat Clean 

10-9-8-7-6-5-4-3-2-1

Burpee Pull Up (Dead Hang)

20-18-16-14-12-10-8-6-4-2

Double Unders 30-27-24-21-18-15-12-9-6-3

1 hr cut off

31_APR

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Oly Lifting 

EMOM 10

2 Power Clean  + 2 Push Jerk @ 75%

 

Performance 

5 RFT

400m Sprint 

5 Power Cleans 

5 Front Squats 

5 Jerks 

Weight: 70/50kg

 

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24_Apr

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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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