RFX Crossfit

Discover what all the hype is about with a FREE trial class at RFX CrossFit.

You don’t need to be fit to start CrossFit. Like any other sport or activity, you have to start somewhere. The majority of our clients are just normal people who want to be fit and healthy and who enjoy being a part of a like minded community of people who help support and push each other to achieve their goals.

Most of us can be a little intimidated when thinking about starting CrossFit. The truth is that we all started exactly where you are and at any given time we have 20 or 30 beginners who have just started and are in the same position as you so there is no need to worry about feeling left behind. We all work together and everyone from the most advanced to the earliest beginner will support you.

Ultimately the journey is your own, our coaches are here to help you get started and adjust each workout to specially suit your current level of strength and fitness. Whether you’re first or last in the workout is irrelevant, as long as you are improving that’s all that matters.

CrossFit is the most effective way for you to reach your fitness goals all whilst being supported by an amazing community of likeminded people.

Come along, bring some friends give it a go and see why so many people have taken up CrossFit.

View Timetable

Friday WOD 28/07/2017

CrossFit

A: For Weight
5:00 EMOM
6 TNG Snatch

Rest 1 min

5:00 EMOM
3 TNG Snatch

Rest 1 min

Every 30 secs (5 mins)
1 Snatch (Heavy)
Score is the total of the 3 heaviest successful lifts from the 6, 3 and singles.

B: 16:00 Tabata
20work; 10rest
4:00 Assault for calories
4:00 V-ups
4:00 Row for calories
4:00 Alternating DB snatch 22.5/15kg

Gymnastics

A: Strict Muscle-ups; skills and drill; 10:00

B: False Grip Ring Pull-up (3 x 10-12; rest 2:00 B/W)

C: 10:00 EMOM; Kipping Beat swings or Gymnastics pulling movement of choice.

D: 21-15-9
Ring Dips
True Ring Rows (feet up)
1 x 20m Handstand walk between rounds

E: 3 rds

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold

– rest 1 min –