Monday 22nd June 2015

Pre Wod

100 DU's

 

Strength/Skills

Back Squat 3rm

 

Conditioner

AMRAP 8

12 KBS 32/24kg

12 Box Jumps 30/24"

Rest 4 Mins

AMRAP 8

12 CTB

12 Burpees

 

Rush Hour

3 RFT

400m Run

20 Du's

10 Pull ups

10 RKBS 32/24kg

500m Row

20 Du's

10 Burpees

10 Wall Ball 10/6kg

 

StrongMan

 

AMRAP 6

Farmers Carry 20m

EMOM

Increase Weight

 

Post weight/reps/time to comments

cfl_55

"What makes you different is probaly your greatest asset"

-Josh Whedon

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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