“Hey CFBB heads up for Saturdays Sessions”
There will be a few changes to Saturdays sessions from now until the CF Open.
The lifting class will only go for 45mins.
The CrossFit Sessions will be broken up into various short met cons. Everyone is welcome!
Teams and pairs will be encouraged for the beginners and intermediate athletes.
CoachRX athletes will be required to throw down at the prescribed weights handed out by Coach.
If you want to cherry pick the WODs please don’t come. If you are nursing an injured we can substitute the exercises or scale for you.
If you are unorganised, get organised and be ready to WOD. We will not wait for you to get out of the toilet, get your shoes on or tape your hands.
Bring long socks, rope climbs will be on the program.
100kg Dead Lifts
Hand Stand Push Ups
10 rounds for time
10 Pull ups
Rest 30 sec
Time to get ready for the Christmas season.
Our Christmas Party is on the 30th November (this Saturday) please read the notice board at the front of the Gym for details. All new members welcome to join in on the fun.
work up to 1 heavy set of 5 reps
5 rounds for time
30 Box jumps 24in/20in
30 Wall ball shots 9kg/6kg
Beginners will be scaled to 3 rounds and or reduced reps.
Today is a Skills Day
Please feel free to come in and work with a piece of equipment that you don’t usually use.
The coaches will be on hand to help you with your movements and instruction of the equipment use.
Christmas Party Update -
We have the details on the white board at the Gym
Keep the 30th November free
We have booked Ribs and Rumps at 7:30pm
Please let us know if you are coming, there will be free drinks for a period of time.
"Home of great athletes and great people come and join us"
Unit 8, 51 Johnston St Southport!
Call Drew for details 0413 172 643.
"Rest when you need to not when you want to"
Reebok CrossFit Store
CW-X Conditioning Wear
Fitness in 100 words
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to 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 combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
- Greg Glassman