CFB CLOSED
REST DAY
REST DAY
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If you are new to CrossFit, we will take it easy at the beginning and hold back the intensity until you get used to the training. Our experienced coaches will adapt the program to your individual circumstance, taking into account any injuries and your current level of conditioning.
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
- Greg Glassman
We recommend
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Training Times
- *Group Sessions*
Mon, Tue, Wed, Thur, Fri -
5am, 6am, 9:15am,12pm, 5pm, 6pm
Sat - 6am, 7am, 8am
*Weightlifting (O-Lift)*
Mon, Fri - 6pm
*Open Gym*
Mon, Tues, Wed, Thur, Fri 7am, 4pm
*Masters WOD*
Fri 4pm
*Intro Sessions*
by appointment
Tue, Wed, Thur -
7am
*Private Sessions*
by appointment 
CrossFit Games
The CrossFit Journal
Events
- 14-15 April 2012
- Again Faster Hard'nup Challenge, 11-12 Feb 2012
- 18-19 Feb 2012
Tabata - 8 rounds
push up, lunge, sit up, squat
min 3, 8, 10, 12 (33) - a lot of improvement to come in 2010
total 42, 69, 92, 105 (308)
Ged
Posted by: Gerard | December 28, 2009 at 07:21 AM
800m run
60kg (40kg)Squat Clean, 5 reps
400m run
60kg (40kg)Squat Clean, 10 reps
200m run
60kg (40kg)Squat Clean, 15 reps
Miles 15.44 50Kg
Angie 16.31 Rxd
Micah 13.01 Rxd
Tom 15.09 Rxd
Posted by: Miles | December 28, 2009 at 09:05 AM
Thanks Miles, Angela and Tom!
Posted by: Micah | December 28, 2009 at 09:16 AM
Row 30:00 @ 24-26 s/m [increase intensity every 5th min for 1 min]; distance 7139m
Posted by: theniss | December 28, 2009 at 11:10 AM
Row 15:00 - 3550m
3 Rounds
5 Pistols
5 HSPU
5 DL (55/75/100)
6X Snatch skills transfer
Push Press BH(30)
Push Jerk BH(30)
OH Squat(30)
Pressing Sn Bal(27.5)
Heaving Sn Bal(30)
Sn Bal drops(30)
It's been 4 weeks since our Oly Cert and I've been consistently working on the Burgener w/up everyday. I still struggle with muscle snatches due to shoulder injury but I'm certainly making gains all round.
Posted by: edwin townshend | December 28, 2009 at 11:47 AM
I think I wrote a cheque this morning my body is going to cash later...
"The Furious"
100 DL
90 Back squat
80 power cleans
70 jerks
60 SDHP
50 front squat
40 hang power cleans
30 thrusters
20 power snatch
10 OH squat
1 hour time limit, got to 20 of the thrusters. Took 1:08:07 to finish the lot. 30kg bar, except for the 20x and 10x I deloaded to 20kg.
Posted by: Jo Maas | December 28, 2009 at 05:40 PM
Wow Jo, that looks like an absolute killer!
Posted by: Liz | December 28, 2009 at 09:53 PM