Perth Crossfit Fitness Training Western Australia | Outdoor Exercise Workout Programs. Weight Loss | Muscle Tone | SF Gym Perth WA

 
SF Gym Crossfit Perth WA SF Gym Crossfit Perth WA SF Gym Crossfit Perth WA SF Gym Crossfit Perth WA SF Gym Crossfit Perth WA


CrossFit, now in Perth!!


Good Luck to our Aussie guys and girls at the

CrossFit Games on the 10th-12th July 2009


Join the E-List for more information and to receive your First Class Free*


Grand Opening and Mini CrossFit Games

Saturday 5th December
2009

Start training now!! Awesome prizes up for grabs. Register now to secure your spot. Open to public
. $20 entry fee payable on registration.

Dog We will be holding a Mini CrossFit Games in conjunction with our GRAND OPENING on Saturday 5th December. Bring your family and friends down and check out our facility. There will be a sausage sizzle and loads of prizes up for grabs for the male and female winners of the Games. For more information contact us. Watch the "Upcoming Events" page for new information.


CrossFit workout of the Day:

Todays WOD

To continue WOD's from the main site please go to www.crossfit.com

Interested in advancing your knowledge about CrossFit? Level 1 CrossFit Certification is being held in Perth on 25th-26th July. For more information and to register your details go to www.crossfit.com places are limited so book now to secure your spot!!

   Sunday 5th July
  KettleBells
   Rest Day
 KettleBells



   Saturday 4th July
  Box Jumps

   Warm up skipping
   Double Under practice

   "Tabata"
    20sec work/10sec rest

   Box Jumps
   Double Unders
   Squats
   Atomic Sit Ups

   Complete 8 rounds of the
   first
exercise before
   moving onto
the next.
   Count and record
each
   rep and add all together
  
to get your total. Rest
   1min
between each
   exercise


 Box Jumps



   Friday 3rd July
  HSPU Full ROM - CrossFit Kelly Moore
   Warm up rowing
   Handstands,
   shoulder press

   AMRAP in
   20mins


   5 HSPU
   10 Push Ups
   15 Push Press -
   45/30kg

   20 Ring Dips
 



   Thursday 2nd July
  Wall Ball
   Warm up rowing
   Squats and shoulder
   press


   For time:

   50 Wall Ball
   50 Pull Ups
   35 Wall Ball
   35 Pull Ups
   20 Wall Ball
   20 Pull Ups
 Wall Ball



   Wednesday 1st
   July

  Hang Power Snatch courtesy of You Tube
   Warm up
   skipping
. Press
   behind the neck,

   O'Head Squats
   and Shrugs


   Hang Power
   Snatch


   3-3-3-3-3-3-3
 



   Tuesday 30th June
 
   Warm up skipping
   Rowing technique

   3 x 1000m Row

   1:1 Rest
 Rowing



   Monday 29th June
  Pull Ups and Sit Ups

   Warm up skipping

   For time:

   30m Lunge Walk
   21 Pull Ups
   21 Sit Ups
   30m Lunge Walk
   18 Pull Ups
   18 Sit Ups
   30m Lunge Walk
   15 Pull Ups
   15 Sit Ups
   30m Lunge Walk
   12 Pull Ups
   12 Sit Ups
   30m Lunge Walk
   9 Pull Ups
   9 Sit Ups
   30m Lunge Walk
   6 Pull Ups
   6 Sit Ups

 Pull Ups







NAVIGATION:

What people had to say?

"I`ve always wanted to look and feel stronger. Ive tried other training programs without much success. I`m now achieving my fitness goals."

M. Middendorp - Subiaco

"There is no better fitness programme for fire fighters or law enforcement."

M. Bender, 10 time winner of the "Toughest cop alive" competition
www.crossfit.com

CONTACT DETAILS

Address
Unit 313/396 Scarborough Beach Rd
Osborne Park WA  6017

Ph: 08 6465 4777
Mobile:0439 728 637
info@sfgym.com.au

GET ON THE E-LIST!

Tytsy
Join our E-List and receive more information on our classes.
SPECIAL OFFER
- 1st class free* to new E-List members.
Offer extended! Valid till 4/7/09
*Conditions Apply
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WORKOUT OF THE DAY

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