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Toowoomba QLD 4350

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CROSSFIT TOOWOOMBA ENDURANCE TEAM



CrossFit Toowoomba is affiliated with CrossFit Endurance. As a member if you are getting ready for your next 5km run, a triathlon, a marathon or ultra-event you have now have complimentary access to endurance training programmes.

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SAFETY AND INSURANCE

As of Thursday 21 January 2016 there are only 3 places children are permitted to be at the box:

1. Strapped into a pram either in the cage or in a safe area near their parent on the gym floor.

2. In the cage with either an electronic device or quiet activity. No balls or games allowed.

3. Sitting next to their parent on the gym floor during cool down at the discretion of the coach on duty.

This decision is supported by the following correspondence from my insurance company:

“We have seen industry wide claims coming from individual members who chose to use the gym (pre/post) WOD as their playground. Swinging on the rig, mucking with kettlebells etc.”.

THE CROSSFIT OPEN 2016

REGISTRATION IS NOW LIVE. CLICK HERE TO REGISTER.

SLEEP CHALLENGE

From Friday night 15th January 2016, CrossFit Toowoomba is holding a “SLEEP CHALLENGE” for 30 nights.

The rules are simple:
* Get 1 extra FULL HOUR sleep each night – or day – if you are a shift worker.
* For each hour that you DON’T get extra sleep, you must roll-out for a full 30 minutes.

SPARTAN SUNCORP STADIUM – 27 FEBRUARY 2016

REGISTRATION link is HERE.

Add name to list at the box first so you can be added to a team.

KOKODA CHALLENGE TOOWOOMBA – SUNDAY 20 MARCH 2016

People needed to enter teams of 2, 3 or 4.

Read HERE for more information.

Put your name on the board at the box to be added to a team. Then you will be given the team name and login for when you register.

WOD – Friday 12 February 2016

Yay Thrusters!

10 minute cutoff
Thrusters 10-9-8-7-6-5-4-3-2-1
Pull-ups 1-2-3-4-5-6-7-8-9-10
* Choose your weight wisely
* No more than 45 for men and 30 for women

Start the runs when you have finished the thrusters:

3 x 1km run
* Rest 3 minutes between laps
* Scaling: 800m

WOD – Thursday 11 February 2016

“KELLY”
5 rounds:
Run 400m
30 Box Jumps
30 Wall Ball

WOD – Wednesday 10 February 2016

10 minutes Overhead Squat Practice
* Men no more than 40kg
* Women no more than 30kg
* FOCUS ON DEPTH AND UNDERARMS FORWARD

5 minutes rest

20 minute AMRAP in teams of 3:

30 push-ups
* Each person does 10 reps while other two hold plank
30 pull-ups
* Each person does 10 reps while other two hold chin over bar
30 goblet squats 24/16
* Each person does 10 reps while other two hold parallel thigh squat

* if either of the two “non-working” team members fails a hold, everyone must stop then resume again together.

WOD – Tuesday 9 February 2016

25 min AMRAP
Run 200m with slam ball
15 Ball Slams
15 Burpees over ball

WOD – Monday 8 February 2016

Back Squat 5 x 10
* if you cherry picked Thursday – and I know who you are anyway – you have 3 x 20.

Push Press 5 x 10
* seated with Dumbbells

Dessert:

12 minute EMOM
10 sit-ups
Max reps pul

WOD – Saturday 6 February 2016

30 minute AMRAP in pairs.

2 x 100m sandbag run
* alternate 1 x 100m each

6 wall walks
* alternate 1 each until 3 each completed

10 strict pull-ups
* alternate reps each until 5 each completed

* may upscale to bar or ring muscle ups instead of pull-ups

WOD – Friday 5 February 2016

6 ROUNDS:

E3MOM – Every 3 Minutes On the Minute
25 Wall Ball
40 Double Unders

* Start each set on 0:00, 3:00, 6:00, 9:00, 12:00, 15:00
* Each person needs 1 Wall Ball and 1 Rope
* Do not take longer than 2 minutes to get this done.
* If you finish before 2 minutes, you get longer rest.
* If you don’t get the Double Unders finished then stop anyway so you still get a full minute rest.

5 MINUTES REST TO SET UP NEW GEAR

6 ROUNDS:
E3MOM

20 One-Arm Dumbbell Snatch 25/15
20 Kettlebell Swings 24/16

* Same rules apply as the alternate E3MOM
* Each person needs 1 Dumbbell and 1 Kettlebell

WOD – Thursday 4 February 2016

3 x 20 (twenty) Front Squat

1st working set: Moderate “test” set. Use approximately 40-50% of 1RM.

2nd working set: Add weight, but not too crazy yet.

3rd working set: This set should scare you. I would prefer you fail at rep 19 than make the 20 reps too easy.

* Work in 2’s or 3’s.
* Plenty of rest.
* Your partner is there to count aloud and help you finish all 60 reps.
* No dessert:).

WOD – Wednesday 3 February 2016

10 minutes Toes To Bar Practice

10 minutes Double/Triple Under Practice

Rest and Setup 5 minutes

20 minute AMRAP
10 Burpees
10 Pull-ups
10 Dips
Rest 1 full minute
* Do the 10/10/10 as fast as possible then recover.

WOD – Tuesday 2 February 2016

“LOREDO”
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Lunge Steps
400m Run