Thursday 9th July 2015

Pre Wod

3 Rounds of

5 Ring Rows

10 Snatch Pulls

 

Conditioner

 Severin

50 Strict Pull Ups

100 Hand Release push ups

5 km run

 

Rush Hour

5RFT

20 Walking Lunges

15 Push Ups

400m Run

20m Bear Crawl

 

BarBell Club

Power Snatch

60%x1, (65/70/75%x1) x3

Power Clean and Jerk

60% x1, (65/70/75% x1) x3

Push Press

60/65% x3, 70% x2x3

Good Morning

4x4

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Be calm

And be a super team

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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