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.

THURSDAY WOD 16-08-2018

CrossFit

A: Spend 10:00 on Handstand Drills. Pick a progression from below and progress as needed each week.

1. 5x Max Wall Handstand Hold; Every 2:00
*Any wall hold can be regressed to box pike or chest to wall to make it more achievable
2. 5x 20-30 Shoulder or Hip Taps; Every 2:00
3. 5x 20-30s Handstand Single Arm Hold
*Alternate each minute for 10:00
4. 5x 10m Handstand Walk
*Every minute or 2:00 complete a 10m handstand walk or spend 30 secs attempting
5. 5x 10m walk with 180 deg turn at a cone every 5m
*Change direction every 2:00

B: 5 RFT (30:00 Cap)

30 Wall Balls (20/14) 10/10″
12/10 Cal Assault
30 Push-ups
14/12 Cal Row

Engine

A:Threshold Mixed Modal

2 Rounds
3:00 Row; Then
3:00 AMRAP
10 Clean & Jerk 42.5/30kg
7 BMU
Rest 3:00

2 Rounds
3:00 Assault; Then
3:00 AMRAP
10 Power Snatch 35/25kg
7 HSPU
Rest 3:00

CrossFit Teens

A: Segmented Snatch

4 x 1.1.1; Rest 10s
Every 2:30
*Pause below knee and above knee for 1 sec

B: For time

800m Run
50 Box Jumps 24/20″
40 Squat Cleans
30 Lateral Burpees
20 Thrusters

Age 12-13
BB Weight 25/18kg

Age 14-15
BB Weight 35/25kg

Age 16-17
BB Weight 42.5/30kg

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