Perform as many rounds as possible in 20 minutes of:
30 Pull-ups
Run 400m
30 Double Unders
Post rounds completed to comments.
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How do I start?
Contact us via phone, email or drop in to book your introductory sessions.Who is CrossFit for?
"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience".
CrossFit "delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specialising. Combat, survival, many sports and life reward this kind of Fitness". (Coach Glassman, CrossFit Co-Founder)-
World Class Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake 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 patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
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CrossFit:
Mon: 5&6am | 12pm | 5&6pm
Tue: 5am | 6am | 5pm | 6pm
Wed: 5&6am | 12pm | 5&6pm
Thu: 5am | 6am | 5pm | 6pm
Fri: 5&6am | 12pm | 5:15pm
Sat: 7:00am
Open Gym Time: 4.00-5.15pm Friday
Olympic Weightlifting: 8-9am Saturday
Times Don't Suit?: Organise a group of 4 or more and we'll run a session at your convenience.
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Testimonial
Since retiring from NRL in the year 2000 I have managed to stay reasonably fit through a combination of lighter weights and middle distance running, but all the time struggling for that motivation that comes with full time training in a team environment.
Four months ago I was asked to try a new workout regime called Crossfit and how things have changed. For the first time since my retirement have I regained my drive to be the best athlete I can. Crossfit provides me with challenges by the way of different workouts everyday that will push you to the very edge of your physical ability. It is addictive for the reasons that each week that goes by you can see improvements in your results which keep you coming back for more. Because of the wide range of movements and exercises that confront you in each workout, Crossfit appeals to all people who are interested in improving their fitness levels and therefore their lifestyle.
Through the watchful eyes of fantastic trainers I must say that I look forward to pushing myself that little further each day. So to close, if you are prepared to commit yourself to this program I will guarantee you myself it will bring you physical and mental fitness beyond comprehension.
Wade Fenton
Melbourne Storm 1998 -2000Upcoming CrossFit Events
CrossFit SEQ: Spirit of CrossFit Challenge:
2nd October
www.crossfitsoutheastqueensland.com.
CrossFit Ipswich: Lock and Load Challenge:
22nd October
www.crossfitipswich.typepad.com-
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WOD Results:
6.00am
Heath: 2+20
Luke: 2+30+200 rxd
Maren: 2+30+100
Keely: 2+30+400 Purple band
Tim: 3
Glen: 3+27 rxd
Stephen: 3+13 rxd
Lance: 3+10 rxd
Liz: 2+15 Blue Band
Michelle S: 2+28
3.00pm
50-40-30-20-10 rep rounds for time of:
Kettlebell Swings 24kg (16kg)
Double Unders
Chris: 9.41 rxd
Marie: 11.15 rxd
5pm:
Kacie: 3+20 blue band
Ryan: 3+21 Orange band
Darren: 2+30+400+3 Red Band
6pm:
Muzz: 2+30+100
Katie: 1+30+400+24 Purple band
Kylie: 2+30+400 rxd
Wade: 3+30+70 rxd
Michelle.F: 3+15+400 (15 Pull-ups, Run 400m, 15 box Jumps)
Damo: 4+12 rxd
Drew: 2+30+300
Chantal: 3 rxd
Andrew: 4+15+250 (15 GHD, Run 400m, 15 Box Jumps)
Sue: 3+5 rxd
What’s with all the photos of these slow farmer’s carries? Couldn’t the photographer keep up with those who did it sub 11.30??
Good effort this morning lads!
Liz and Michelle… own those new band colours… great to see you guys pushing yourselves!
Ha ha thanks for dobbing me in for the red band Glen! Pretty hard not to up the anti after seeing the inspirational efforts by everyone on the weekend. Wow wow wow..you were all amazing!! Coastal crossfit certainly put their name on the map & showed we are a force to be reckoned with.
See you all bright & early in the box
Perform as many rounds as possible in 20 minutes of:
30 Pull-ups
Run 400m
30 Double Unders
Post rounds completed to comments…..
оооо, ура, это мой…