• 

• 

• 

  

• 

  • CF Exercises & Demos
  • CrossFit FAQ
  • Weightlifting Exercises
• 
• 
• 
• 
• 
• 
• 
• 

• 

  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. “cour­tesy of Cross­Fit Inc”

• 

  November 2009

  M	T	W	T	F	S	S
  « Oct				Dec »
  						1
  2	3	4	5	6	7	8
  9	10	11	12	13	14	15
  16	17	18	19	20	21	22
  23	24	25	26	27	28	29
  30

• 

• 

  

  
  

  Mon:5:30am|6:30am|12pm
  |4:30pm|5:30pm | 6:30pm
  Tue:5:30am|6:30am|4:30pm
  |5:30pm | 6:30pm
  Wed:5:30am|6:30am|12pm
  |4:30pm|5:30pm | 6:30pm
  Thu5:30am|6:30am|4:30pm
  |5:30pm | 6:30pm
  Fri:5:30am|6:30am|12pm
  |4:30pm|5:30pm | 6:30pm
  Sat:9:00am|4:00pm

  Open Gym/CF Weightlift­ing
  Tue:5:30–7:30am|4:30–7:30pm
  Thur:5:30–7:30am|4:30–7:30pm
  (Must Email CFT before using this option)

  More ses­sion will come
  avail­able as requested

  Intro­duc­tion Ses­sions:
  By appoint­ment
  

  Indi­vid­ual Ses­sions:
  By Appoint­ment

  Times Don’t Suit? Organ­ise a group
  of 5 or more and we’ll run a ses­sion
  at your convenience

• 

• 

  

Archive for November 30th, 2009

Tuesday

Posted by Crossfit Territory on 30th November 2009

For time:

30 Muscle-ups for time

If you can­not do the muscle-ups do 120 pull-ups and 120 dips.

Post time to comments.

Chook beat Streety to it

Fun­da­men­tals 500pm

O Lift 600pm

Num­ber of View :391

Posted in WOD | 8 Comments »