Session Times
Country: Lot 3 High Range Rd,Next to Kingpin, in Cannon Park
Mon - Thursday 5AM, 6AM, 9:30AM, 5PM, 6PM
Friday 5AM, 6AM,9:30AM, 5:30PM
Saturday 7AM, 8AM
City: 126 Hanran St, Across from the Bulletin Office, Townsville City
Mon - Thurs 5:30AM, 9:30AM, 4:30PM ,5:30PM
Fri - 5.30AM, 9.30AM, 5.30PM
Sat 6AM, 7AM
CROSSFIT INTRODUCTION
All new people to CrossFit must go through our Intro process which involves a 1 hour session with one of our coaches getting you familiar with some of the fundamental movements and techniques we use in our workouts. The sessions are run in small groups (max of 5) at a cost of $50 per individual which includes a free weeks trial. The following locked in timeslots are available:
MONDAY AND WEDNESDAY 7AM AND 7PM (please call and make an appointment)
Alternatively you can book a session with a coach for an individual intro for the cost of $85. This also includes a free weeks trial.
CrossFit Townsville offers a student discount of $30/week for anyone studying at Uni or Tafe.
&
Twice a week Only Membership $80/month(Ezy Pay) might be for you if you are new to CrossFit or super busy:)
This Membership entitles you to 2 visits a week and additional visits are at casual prices.If this option suits you please contact Brett@crossfittownsville.com.au
15-12-9
Body Row (Feet and hands at same height)
Handstand Push Ups
Knees to Elbows
then
Finish out the session finding a new 1 RM Jerk and consolidating it.
I had a great workout this morning on the Gold Coast: "Griff" which is 2 rounds of 800m run forwards and 400m run backwards.
In that vein I propose 3 options for this weeks run of the week either:
A) Griff
B) 3 x 800m
C) 6 x 400m
More running may just improve your running - good job to those that are hitting the run of the week consistently.
OHS 3-3-3
then or concurrently 20m single arm waiters walk with the heaviest plate possible
then
AMRAP in 8 minutes
1 Rope Climb
7 Burpees
AMRAP in 12 mins
3 Muscle Ups
3 Squat Clean and Jerk 60/40kg
6 Triple Unders
There are alot of options for this WOD and there are heaps of videos to check out.
We will NOT be encouraging snake push ups, they are a crap movement and they encourage injury.
Clean and Jerk 1-1-1-1-1
then
AMRAP in 12 mins
6 Tyre Flips
Run 200m holding a Medicine ball or a small tyre
Don't forget to register for the 2012 Reebok CrossFit Open
3 rounds for time of:
Run 400m
21 Kettlebell Swings
12 Pull Ups
We have ordered a new run of shirts and singlets form CrossFit Townsville. To make way for new stock, we are clearing out the old ones for $10 each. There are limited sizes and selection at CrossFit Townsville Country. We have received a run of the ladies shirts with "Strong is the New Skinny" on the back. These are on the light cotton shirts, not the thicker ones we had last time. These ones are $20 and are available at both the City and Country Box. We are expecting CrossFit Kids shirts and some mens shirts in the next fortnight... stay tuned.
Front Squat 3-3-3
Dead Stop Front Squat 1-1-1
Finisher Wobbly Front Squat Max effort
AMRAP in 20 mins
Max Muscle ups
Run 400m
Dont forget Tonight at 7PM is the O Lifting intensive for the lucky twelve below.
Kat P
Kate W
Dean C
Zac K
Pete S
Jeff S
Mel H
Ben G
Corrine C
Jono C
Paul T
David G
Another will kick off shortly after this one ends.
Deadlift or Sumo Deadlift 1-1-1-1-1-1-1
then
3 sets of 15-30 reps
Hip Thrust @ 40/30kg
Strand Run From the Rock Pool to the Casino and back approx 7km!
There are multiple options Rock pool to cold rock, Rock pool to strand park, Rock pool to CBar, Rock Pool to Tobruk Pool, Rock Pool to Criterion Hotel or Rock Pool to the Pier.
You may have noticed we have done some rearranging of the Country Box and moved in a coffee area. By Monday we should have our Nespresso Pods and have our coffee machine fully functional. The coffee area is going to work like this: It will be $3 to purchase a pod and a cup. Our coaches are not baristas, so the pods and cups will be on a help yourself basis. There will be an honesty box for payment with them. If you need change for large denominations, see the coach before they get busy with the next class or client. You then head down to the machine and make yourself a lovely coffee to enjoy with friends or take with you on your way to work. The machine is very simple and instructions are on the wall. If you do hang around at a time where another class is starting, please be considerate of other athletes and our coaches who are still working out by keeping noise to a minimum and staying out of their way. If there is no coach staying at the box following a class, you may need to get your coffee to go and have a catch up with friends at another time. There are options for long or short black coffees for our whole 30 participants, or a cappucino or machiatto for those who like some real milk in their coffee. Coconut milk will be BYO! We hope this area will be well frequented and that it builds community within our gym. Invite the person you have never seen at the gym before to stay for a brew and a chat. The City Box also has a coffee machine, which should be functional by Tuesday and will work exactly the same way as the Country Box. We are still working on a hang out area there... stay tuned, it won't be far away.
An update about Hard'n Up. Unfortunately there was massive and unexpected interest in the Team Competition for Hard'n Up. We were unable to register a team this year. CrossFit Townsville will be represented in the Wildcard Individual Comp by Brett Fforde, Zac Komur and Jeff Swaffer. And of course Stafford O'leary will be competing in the Elite Individual competition. We are very disappointed not to get our teams on the paddock, but we are not the only ones who missed out and can appreciate the enormous amount of work that goes into organising such an event. We will try again next year!! Until then, we look to the CrossFit Open and begin to focus on the big one!
For time:
42 Wallball 20/14lbs
21 Pull Ups
30 Wallballs
15 Pull Ups
18 Wall balls
9 Pull Ups
Jumping Pull Ups are 3 to make 1.
15-12-9 Power Snatch 60kg/42.5kg
Run 200m after each set of lifts
rest
then 15-12-9 Power Clean 60kg 42.5kg
Run 200m after each set of lifts
Two Classes Only Today at both locations
8:00AM and 5 PM
Aussie Hero WOD:
"Jason Marks"
3 rounds for time
21 Pull Ups
15 Push Press 60/42.5kg
9 Deadlifts 100kg
Run 400m
Some general information regarding CrossFit Kids for 2012... The timetable attached begins on Monday 30 January 2012. Please note there will no longer be kids classes on a Friday, but we will have classes on a Saturday morning. Tuesday and Thursday Junior (4-6yrs) and Kids (7-11 yrs) classes are pretty full, so if you are new to CrossFit Kids the Monday and Wednesday classes still have vacancies. Jungle Cats (Teens group) classes are all still open for bookings. The fancy Jungle Cats shirts have been held up with Chinese New Year holidays... The supplier has promised they will be here by next Friday. Sorry for the delay. I have also ordered some plain t-shirts with the Jungle Cat logo screen printed on for the kids who prefer this option. They should be here in around 2 weeks.
Just a reminder that we DO NOT RUN KIDS CLASSES ON PUBLIC HOLIDAYS. However, we do run classes on pupil free days.
If you have any questions regarding our program please forward them to astrickland@fitsolutions.net.au
3-3-3-3-3
Back Squat
We are entering 2 teams into HardnUp
Townsville Tropic : Zac "King" Komur, Sal VJ, Jeff Swaffer, Mel Hill, Brad Swaffer and Ally Muller
Townsville Thunder: Scotty A, Laura W, Jason Love Shack, K2, Rossy & Carly Hoyer
King and Jeff are going to try and beat me in the individual comp on the first day and then back it up in the team comp on the second day.
Stay tuned for how it goes...
1-1-1 Weighted Pull Up
then
12 Strict Pull Ups
1 Dumbbell Squat Clean Thruster 15/10 kg
11 Strict Pull Ups
2 Dumbell Squat Clean Thrusters
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.
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2 Strict Pull Ups
11 Dumbbell Squat Clean Thrusters
1 Strict Pull Up
12 Dumbbell Squat Clean Thrusters
