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    doug@crossfitrocks.com
    M: 0439 781 732

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MEAL OF THE DAY


« WOD - Monday, 21/12/2009 | Main | WOD - Tuesday, 22/12/2009 »

Christmas Hours

Hi cFr - what a great start to our journey as a CrossFit Affiliate! We take this opportunity to thankyou for your support over the last month and are excited about the new year and what is to come!

Please note that cFr will be closed over the festive season. Our last class for the year will be on Wednesday 23/12/2009 and our first session back will be on Monday 04/01/2010.

We will be posting workouts everyday over this period that you can do at home with minimal equipment required!

Have a fantastic break and all the best to you and your families over the festive season. 

Posted at 10:06 PM |

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Training Times

  • Group Sessions
    Monday
    6:00am, 9:15am, 5pm, 6:15pm
    Tuesday
    6:00am, 9:15am, 5pm, 6:15pm
    Wednesday
    6:00am, 9:15am, 5pm, 6:15pm
    Thursday
    6:00am, 9:15am, 5pm, 6:15pm
    Friday
    6:00am, 9:15am, 5pm, 6:15pm

    Saturday
    8:00am

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    Monday to Friday
    7am

    Private Sessions or Corporate Sessions
    By appointment only

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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 ~ Coach Gregg Glassman CEO & Founder of CrossFit ”

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