Tag Archives: reebok crossfit 09 st luke s

Getting started at Reebok CrossFit 09

ellyce_clean

Ellyce does a little Custom Programming, when she's unable to hit the gym as regular as she'd like.

Our classes are starting to look pretty healthy!  Nice and busy most days.....Friday 630pm was always gonna be a tough sell though..... :)

Just a reminder, that our new members now get started via private training sessions.  This allows us to focus on their needs, and progress them at a suitable pace, before they join group classes, as well as identify any mobility, strength or capacity issues; which we can then address during those sessions, and with added homework.

But don't forget, there are plenty of other opportunities for YOU to get extra work done and/or take advantage of a coach all to yourself.

- Every few months you get to schedule a Focus Session with a coach to work on whatever you want.

- Add on a monthly, fortnightly, or even weekly private training session to ramp up your training progress.

- If you're a Fulltime member, make use of Open Gym time to practice.  Hit up a coach for a Custom Program, if you want that time to be even more productive.  Go for the quadruple whammy, with unlimited access to CrossFit classes, Open Gym, a Custom Program, and a regular PT session!

- We're also introducing Skills Workshops - group sessions to work on tricky gymnastics, kettlebell and barbell movements.

FITNESS

A.

Hang Power Clean 5 x 3

B.

5 DB Power Clean

10 DB Reverse Lunge

50m Single Arm Waiters Walk

Rest 1min

3 rounds

C.

Heavy object carry

400m

PERFORMANCE

A.

Power Clean Work up to a heavy 1.1.1

B.

Power Clean

2 reps E30s for 7mins

C.

Heavy object carry

400m