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

SATURDAY WOD 21-07-2018

CrossFit

A1: Overhead Squat

10:00 to work up to a 3RM OH Squat from the floor.

A2: Partner WOD

4 Rounds
800m Run
7 Squat Snatch 70/50kg
6 Rope Climbs

Olympic Lifting

A: Power Clean + Push Press

5 x 1+3; Every 2:30

Target: 2.5-5kg increase per week

B: Front Squat

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

Target: 2.5-5kg increase per week

C: Close Grip Bench Press

5 x 5; Every 3:00

Target: 2.5-5kg increase per week

CrossFit Teens

A1: Overhead Squat

3 x 3; Rest 60s then move onto A2

A2: Single Arm KB Overhead Squat

3 x 3 each side @ 31X2 tempo; Rest 2:00 then back to A1

B: For time

Buy In:
Row 800/600m

Then 3 RFT
100 Doubles
30 OH Plate Walking Lunges 20kg
20 Ring Dips

C: Strict Toes-To-Bar

4 x 6-8 @ 30X1 tempo; Rest

*Regression: Lying Leg Raise

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