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Jul 4th, 2018

Category: WODs
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Workout of the Day – Wednesday 4th July, 2018

Our CrossFit Kids classes utilise activities that combine two different forms, structured play and unstructured play. On their own, both are vital for a child’s wellbeing, learning and growth but when utilised together they are even more potent. Structured play, generally involves using logic to solve problems within a given set of “rules” or boundaries, […]

Jul 2nd, 2018

Category: WODs
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Workout of the Day – Monday 2nd July, 2018

Well, there goes half the year, it’s July already so far so good? Catch up with your Primary Coach if you want to revisit or refresh some of your Goals. Or perhaps there are some stubborn ones that need a bit more planning to achieve?   Today’s WOD Power Cleans 8 x 3 @ 60-70% […]

Jun 27th, 2018

Category: WODs
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Workout of the Day – Wednesday 27th June, 2018

We get our youth stronger by repeating functional movements over and over again while emphasising and insisting on performing them with correct technique, each and every time. CrossFit Youth Programs   Today’s WOD Deadlifts 5-3-1 (75 – 85 -95%) SPRINT WOD 40 Dumbbell Snatch 25/17.5 kg 30 Box Jump overs 24/20″ 20 Burpees   [facebook-like-button]

Jun 25th, 2018

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Workout of the Day – Monday 25th June, 2018

And New!!! Joe Findley backed up all of the banter during the week to secure the Jandallion in an epic challenge against Sam. In what turned out to be a fairly brutal WOD, Joe managed to pull away from Sam after about 3 and a half (of the 6 rounds in total) rounds into the […]

Jun 24th, 2018

Category: WODs
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YOGA – Sunday 24th June, 2018

You may think that you can’t do yoga because you lack mobility or can’t touch your toes, but remember that most of us couldn’t do a pull-up or even a handstand when we started our CrossFit journey. Does this stop you from going to CrossFit? Not only is working on your flexibility important for building and […]

Jun 23rd, 2018

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Saturday 23rd June, 2018

Today’s WOD “Kelly” Five rounds for time of: 400 m Run 30 Box jump, 24 inch box 30 Wall ball shots, 9/6kg 10ft 40 min CAP [facebook-like-button]

Jun 22nd, 2018

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Friday 22nd June, 2018

Today’s WOD 10 x 1minute rounds of: 10 Burpees over the bar Max reps of power snatches 70/47.5kg Rest 2 mins between rounds [facebook-like-button]

Jun 21st, 2018

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Thursday 21st June, 2018

Today’s WOD For time: 60 sit-ups 50 toes-to-bars 40 Strict press 20/15kg 30 pull-ups 20 strict pull-ups 10 bar muscle-ups 20 min cap   [facebook-like-button]

Jun 20th, 2018

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Wednesday 20th June, 2018

  Today’s WOD EMOM 7  – Clean Complex Start at 50% of clean Clean pull – power clean – squat clean AMRAP 7 Ascending reps 2,4,6,8,etc Push Jerk 60/40kg Pistols   [facebook-like-button]

Jun 19th, 2018

Category: WODs
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Tuesday 19th June, 2018

Today’s WOD Power Snatch 8×1 @ working weight 50-60% Halting (pause at knee) snatch high pull 5×2 80% Overhead Squat 3×5 from the racks     [facebook-like-button]

Jun 18th, 2018

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Monday 18th June, 2018

Congratulations to Gabby for taking out the first ever CFWS Golden Slipper challenge. Check out the short video below to see how it all went down.     Today’s WOD For Time 1km row THEN   3 sets of Max Effort  Push ups   [facebook-like-button]

Jun 17th, 2018

Category: WODs
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YOGA – Sunday 17th June, 2018

You may think that you can’t do yoga because you lack mobility or can’t touch your toes, but remember that most of us couldn’t do a pull-up or even a handstand when we started our CrossFit journey. Does this stop you from going to CrossFit? Not only is working on your flexibility important for building and […]

Jun 16th, 2018

Category: WODs
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Saturday 16th June, 2018

Today’s WOD “ARNIE” Hero WOD For Time 21 Turkish Get-Ups, Right Arm 50 Kettlebell Swings 21 Overhead Squats, Left Arm 50 Kettlebell Swings 21 Overhead Squats, Right Arm 50 Kettlebell Swings 21 Turkish Get-Ups, Left Arm Use a single Kettlebell 32/24kg 45 MIN CAP   Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, […]

Jun 15th, 2018

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Friday 15th June, 2018

Today’s WOD Part 1 Deadlift (repeat from 22nd of May) Work to a heavy 5 rep then WOD at 70% of that weight Part 2 For time 21-15-9 Deadlift 70% Wall Ball 9/6 10 ft   Another heavy day. We are repeating the heavy deadlifts from last month – work your way up and see […]

Jun 14th, 2018

Category: WODs
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Thursday 14th June, 2018

Today’s WOD Tabata Calorie Row Thruster 35/25kg Kettlebell Snatch 20/12kg   A Tabata, you must complete all 8 rounds of one movement before switching movements. For larger classes, we will be starting on different stations – half start on rowers and half on the thrusters. Look for consistent numbers across all 8 rounds. We will record […]

Jun 13th, 2018

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Wednesday 13th June, 2018

    Today is Coach Amanda’s last day coaching at CFWS as she prepares to begin a new and exciting journey in her life. Amanda started her journey to simply become fitter and stronger, then she quickly became interested in coaching others and so went away and earned her Level 1 trainers certificate. From there […]

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