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

MONDAY WOD 23-07-2018

CrossFit

A1: 4 Rounds

Min 1: 7, 5, 3, 1 Weighted Pull-ups
Min 2: 5-7 Unilateral DB Floor Press (each side)
Min 3: Rest

B: 4 Rounds – 2:00 Work; 3:00 Rest

6/4 Cal Row
8 Wallballs 9/6kg 10/10″
8 T2B

RX+
Use a 12/9kg Deadball for Wallballs to 10/10″

Quick Fit

A: Row or Assault

5 x 2:30 Work; 2:30 Rest

B: 10:00 EMOM

6 Shuttle Runs + Max Burpees

C: Plank

3 x 45s Plank
Add weight if achieved easily

Olympic Lifting

A: Clean from High Blocks

*Clean from Blocks or Hang*
5 x 1; Every 2:30

Target: 2.5-5kg increase per week

B: Back Squat

1 x 3; Rest 3:00
Then decrease by 20kg for 2 x 5; Rest 3:00

Target: 2.5-10kg increase per week

C: Bench Press

1 x 3; Rest 3:00
Then Decrease by 15kg for 4 x 3 Speed Bench; Rest 3:00

Target: 2.5-5kg increase per week

Candice RFX  (67 of 92)