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 18-06-2018

Olympic Lifting

A: Power Snatch + Snatch Grip Push Press + Heaving Snatch Balance

5 x 1+2+1; Every 2:30
Week 1: Work at 65% of your 1RM Snatch
Target: 2.5-5kg increase per week

B: Tempo Front Squat

4 x 3; Every 2:30
*3 secs down + 1 sec pause at bottom of each rep
Week 1: Work at 65% of your 1RM Front Squat
Target: 2.5-10kg increase per week

C: Bench Press

5 x 5; Every 3:00
Week 1: Work at 75% of your 1RM Bench Press
Target: 2.5-5kg increase per week


A1: 4 Rounds

Min 1: 10 Deadlift
Min 2: 10 Bench Press and a Half
Min 3 Rest

*Increase by 2.5kg

B: 12:00 AMRAP

3:00 Max 10m SA KB Farmers Carries
3:00 Alt SA DB Squat Clean and Jerk
2:00 Max 10m SA KB Famers Carries
2:00 Alt SA DB Squat Clean and Jerk
1:00 Max 10m SA KB Farmers Carries
1:00 Alt SA DB Squat Clean and Jerk

RX DB 30/20kg, KB 28/20kg
RX+ DB 35/25kg, KB 32/24kg

*Each 10m Carry is 1 rep, each Squat Clean and Jerk is 1 rep
*Swap KB every 40m

Quick Fit

A: 5 Rounds

20/12 Cals Assault; Every 3:00

B: 21-15-9-15-21

KB Swings
Box Jumps

C: 2 Rounds

30s V-ups
30s Rest
30s Tucks
30s Rest
30s Reverse Ab Curls
30s Rest