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 18-10-2018

CrossFit

A: High-Hang Snatch

4 x 3; Every 3:00

B: Front Squat

3 x 6-8; Every 3:00

C: Support Circuit; 10:00 AMRAP for Quality

10 Dual KB Turkish Sit ups
20m Bear Crawl
30s Ring Accumulative Hang

Engine

Threshold Mixed Modal
30:00 EMOM

Min 1: 30s Assault
Min 2: 8 Thrusters + 8 Burpee over Bar
Min 3: 30s Row
Min 4: 3 Dead Ball over Shoulder + 10 Alt DB Snatch
Min 5: 200m Run
Min 6: Rest

BB Weight: 42.5/30kg
D-Ball Weight: 55/35kg
DB Weight: 22.5/15kg

CrossFit Teens

A: Ring Dips

5 x Max UB Kipping; Every 2:00
Eccentric lowering of biceps to rings
*Can regress to banded if needed. Should be something which allows around 10 reps.

B: 4 rounds each for time

400m Run
200m Farmers Carry Dual DB

5:00 Cap
New round every 7:00

DB
Age 12-13
BB Weight: 12.5/8kg

Age 14-15
BB Weight: 17.5/10kg

Age 16-17
BB Weight: 22.5/15kg

C: 3 Rounds

10 Hollow Rocks
10 V-ups
10 Tucks
10s Hollow Body Hold
Rest 1:00

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