Monday 6th July 2015

Pre Wod

AMRAP 3

3 Wall Ball

2 Push Ups

1 Pull Up

Conditioner

"HolleyMan"

30 RFT

5 Wall Ball 10/6kg

3 HSPU

1 Power Clean 100/70kg

Rush Hour

AMRAP 20

100m Run

10 KBS 24/16kg

10 KB-SDHP

Strength

70% Week

Bench Press

Fly's

Alternate single arm press

Seated Tricep Ext

Upright Rows

BB Shrugs

StrongMan

EMOM 3/3

6 Log Cleans 40m Log Carry

4 Tyre Flips

Rest 60 Sec

Post time /rounds to comments

cfl_photo_07

You are exactly where you are supposed to be

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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