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  • CF Exercises & Demos
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  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”

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  January 2010

  M	T	W	T	F	S	S
  « Dec				Feb »
  				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	31

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

  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

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Archive for January, 2010

Monday

Posted by Crossfit Territory on 31st January 2010

Lynne

5 rounds for max reps:

Body­weight bench press (e.g., same amount on bar as you weigh)
pullups

Don’t stress, this can be scaled.

Post max reps and comments

Faces of CFT

The next fun­da­men­tals wont start till after we move into the new box. How­ever please email brendanATcrossfit-territory if you are interested.

Num­ber of View :300

Posted in WOD | 9 Comments »

Sunday

Posted by Crossfit Territory on 30th January 2010

Rest Day

Fri­day and Sat­ur­day ses­sions this week are can­celed due to the move to the new box.

Num­ber of View :260

Posted in WOD | 4 Comments »

Saturday

Posted by Crossfit Territory on 29th January 2010

Skills Ses­sion
Olympic lifting

Olympic Lift­ing
Snatch — 3x1 90%
Clean & Jerk — 3x1 90%
Front Squat– 3x1 90%

WOD
When we move into the new box there will be a Cross­Fit WOD on Sat­ur­days as well

Post com­ments and loads

Fun­da­men­tals 2 for 2010 has finished

A new fun­da­men­tals will start after the 8th of next month if you are inter­ested please email brendancrossfit-territory.com now.

Num­ber of View :256

Posted in WOD | 5 Comments »

Friday

Posted by Crossfit Territory on 28th January 2010

Olympic lift­ing
Power Snatch 90% 1 x 3
Power Clean 90% 1 x 3
Snatch Pulls 110% 3 x 3

GHD sit-ups 25x2
Back ext/GHD raise 25x2

Post loads and comments

Great shirts!

I now have in my hot lit­tle hands the key to the new Gym!

Fun­da­men­tals ses­sion 3 starts today @ 6:00pm, and then the new CF Ter­ri­to­ri­als will be released into the main group

Num­ber of View :284

Posted in WOD | 8 Comments »

Thursday

Posted by Crossfit Territory on 27th January 2010

AMRAP 15 min

3 Mus­cle Ups
6 Burpees
9 Toes To Bar

Post time and comments

Dave whats going on in you head right about now?

Great ses­sion today at the fundamentals.

We move into the new box around the 8th of next month

Num­ber of View :250

Posted in WOD | 13 Comments »