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

WEDNESDAY WOD 21-03-2018


A: Paused Front Squat

4 x 3-5; rest 2:00 *2 second pause)WOD

B: 3 RFT

12 Power Cleans 60/42.5kg
14 Burpee Over Bar
16 C2B

Quick Fit

A: Max calories:

5:00 Assault
Rest 2:00

3:00 Assault
Rest 4:00

1:00 Assault

B: 10:00 AMRAP

10 KB Swings
15 KB Goblet Squats
10 Shuttles

C: Front Rack DB Box Step Up

8 reps each leg; rest 1:00 b/w legs

Olympic Lifting

A: Power Clean

Build to a 1RM then decrease 10-15kg for 2×2

B: Tall Jerk

Drive bar from shoulder to eye level- then pause & drop under into split jerk
4×3 @ 50%
*Dip drive and pause with bar at eye level, then jerk
*Increase 2.5-5kg each week

C: Back Squat

Build to a 3RM then decrease 15-20kg for a 5 rep drop set

CrossFit Teens

A: Push Jerk

*During rest complete 10 strict Banded Pull-ups

B: 10:00 AMRAP

12 Dumbbell Thrusters
10 Box Jumps
50 Double Unders

C: Lying Dumbbell Skull Crushers

4 x 12; new set every 1:30