THURSDAY 15-11-2018

A: Ring Dips 1x set of Max unbroken reps

B: 5k Run TT

C: 5-10 minutes to find a max distance handstand walk

A: Find a 1RM Full Snatch

B: Find a 1RM Front Squat

C: Complete all 3 tests for max time held in each movement

1: Rope Hang
*Feet off rope, rope not touched by legs

2: Paralette Tuck L-Sit
*Set up 3rd paralette under feet. As soon as feet touch that paralette the hold is over

3: Handstand Hold within 1m square OR Max Handstand Hold on Wall

A: 4 rounds each for time (6:00 Cap on each)
*Start new round every 8:00

Round 1
30/20 Cal Assault
20 Deadlift 60/42.5kg
20 HSPU

Round 2
30/20 Cal Assault
20 Front Squat 60/42.5kg
20 HSPU

Round 3
30/20 Cal Assault
20 Back Squat 60/42.5kg
20 HSPU

Round 4
30/20 Cal Assault
20 OH Squat 60/42.5kg
20 HSPU

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.

At RFX CrossFit we are proud of our box! We offer the most well equipped CrossFit boxes in Australia and we are the only boxes with 24/7 access. We also have on-site crèche facilities for mums and dads, showers for the early birds and air-conditioning throughout for those who can’t deal with CrossFitting in the furnaces around town and the best part is if you are a member of one of the RFX CrossFit boxes you are a member of all of them and this includes the full Roar 24/7 gym as well.

Come along and have a free trial to see for yourself. Feel free to bring some friends, give it a go and see why so many people have taken up CrossFit.