Crossfit

 

CROSSFIT SPEED IN NORTH LAKES

STRENGTH POWER EFFORT ENDURANCE DEDICATION

One of the country’s most unique and extensively equipped CrossFit boxes located in North Lakes, Brisbane, Queensland. We have 28 CrossFit classes every week.  With the combination of other group training sessions, like Caveman Training, brings our classes to 44 a week, making Unbound Athletic the premier training destination in Brisbane, Queensland and possibly Australia.

Combine CrossFit with Endurance Training, Boot Camps, Circuit Training, Open Warehouse/Gym for 80 hours a week where you can do your own training and more with our Ultimate Training Membership.

Whether you are an experienced CrossFitter or just a beginner, the support, guidance and instruction will be provided in a supportive and encouraging environment.

We will also provide all members with FREE Kids Club operating between 9.00am and 11.00am and 4.10pm till 6.10pm Monday to Friday.  So now you can train knowing your little ones are being looked after in our dedicated Kids Club Room.


SO YOU HAVE HEARD ABOUT CROSSFIT, BUT NOT SURE WHAT IT IS ALL ABOUT?

CrossFit is an evidence-based fitness program. Fitness is the ability to do real work.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results. The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM)performed at high intensity (@HI) in a communal environment leads to health and fitness.

*Copy Courtesy of CrossFit Inc

CrossFit Journal: The Performance-Based Lifestyle Resource

 

 

 

 

Friday 19/07/2019
Pre class Prep
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
goblet squat 60-90 seconds
Movement Prep
2 Rounds
200m Run
20 Banded overhead wall circles
10 Hinged Y outs (light 1.25 plates)
Strength & Conditioning
Metcon (3 Rounds for reps)
30on 30off 4 minutes per movement (paired & work opposite)
1 - Rope climbs
2 - turkish get ups (tough weight but don't trade off form)
3 - Supine strict Pull-ups
Metcon
Metcon (AMRAP - Rounds)
(Paired)
300m Single arm farmers carry (6 x 50m lengths)
20 Burpee box jump overs 24/20"
10 Bar muscle-ups
6 Squat snatches
Rx - 70/45,
Int - 60/40, ctb
Sc - 50/30, strict pull ups
Accessories
Metcon
3 Rounds
2min Weighted plank (tough weight)
10 hanging whippers
20 Hollow rocks.

Into

3 x
100m Single arm oh walk (each arm)

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