Monday, May 30, 2016

Thursday 2nd June 2016

Strength
Front Squats 3 x 5

WOD
Row 1K
21-15-9:
KBS,32/24kg
OHS, 52.5/36kg

Tuesday 31st May 2016

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15-ft. rope climbs, 3 ascents

Monday 30th May 2016

CrossFit Total
Back Squat 1
Shoulder Press 1
Deadlift 1

Or

Powerlifting Total
Back Squat 1
Bench Press 1
Deadlift 1

Wednesday, May 25, 2016

Saturday 28th May 2016

Saturday s are time for some fun. We will do a team WOD of some kind. And this is a chance to bring your friends along to show them how awesome CrossFit is.

Looking at getting more active, or wondering if CrossFit might be for you?
Come and join us for a Free class* on Saturday 28th May 7:30am
Simply book your spot via http://crossfitnq.com.au/join/free/

* The class is free if its your first time training with us.
Non CFNQ members are also welcome to come train on this day .
Drop in Fee $15 if you have already attended a free session with us.

Friday 27th May 2016

NOTE: This is a scheduled “Back-Off” week.
We will be focusing on Movement and technique rather than intensity.

Come prepared for Barbell cleans and Jerks

Thursday 26th May 2016

NOTE: This is a scheduled “Back-Off” week.
We will be focusing on Movement and technique rather than intensity.

Come prepared for the Powerlifting movements
Squat
Bench
Deadlift
Plus Shoulder Press