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Our CrossFit classes are conducted in a group with a coach there to help you every step of the way. We all conduct the same program, however it is ‘scaled’ to suit every ones individuals needs, so regardless of fitness level, injury, age or skill level, the Reebok CrossFit Frankston program is suitable for everyone, from the extremely unfit to the elite athlete.

Everyone at Reebok CrossFit Frankston is here for the same reason, to improve their health, fitness and lifestyle which creates a friendly, stress free environment. The professional and experienced coaches not only teach you to move well, but impart their extensive knowledge on fitness and healthy lifestyle to help you change every aspect of your life.

Starting at Reebok CrossFit Frankston will be the best decision you have ever made, all you have to do is fill in the form below.

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WOD: Friday

12mins to find 5RM Overhead Squat

For time: (16min CAP)
100 Double Unders
75 Wallballs, 20lb (14lb)
50 Sit Ups
25 Squat Cleans, 50kg (35kg)

Rx’d + = 60kg (40kg)
Rx’d – = 45kg (30kg)

Post load & time to comments.

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WOD: Thursday- “Taylor”

12mins to work on a skill or weakness

“Taylor”

4 Rounds for time of: (20min CAP)
Run 400m
5 Burpee Muscle-ups

Rx’d – = 10 Burpee Pull-ups

Compare to: 15 Sep 2014

Post time to comments.

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WOD: Wednesday

12mins to find 3RM Sumo Deadlift

AMRAP in 15mins of:
10 Deadlifts, 90kg (60kg)
15 Box Jumps, 24″ (20″)

-Alternate rounds with your partner.

Rx’d + = 100kg (70kg)
Rx’d – = 80kg (50kg)

Post load & rounds to comments.

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WOD: Tuesday

12mins to find 2RM Clean & Jerk

10-9-8-7-6-5-4-3-2-1 reps for time of: (17min CAP)
Power Cleans, 50kg (35kg)
Toes to Bar
Push Jerks, 50kg (35kg)

Rx’d + = 60kg (40kg)
Rx’d – = 45kg (30kg)

Post load & time to comments.

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WOD: Monday- “Murph”- 9:00am Session Only

“Murph”

For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run

OR

“Partner Murph”

Compare to: 5 Sep 2014

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1600m run. If you’ve got a twenty pound vest or body armor, wear it.
uss-mm-2-800x577

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