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.
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.comInterested 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 |  |
| 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 |  |
| 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 |  |
| 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 |  |
| 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 |  |
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
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
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!
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
SPECIAL OFFER - 1st class free* to new E-List members.
Offer extended! Valid till 4/7/09
*Conditions Apply
WORKOUT OF THE DAY
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