This is Reebok CrossFit Frankston


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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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Christmas Timetable

Take note of the following times, and make sure you keep up your training over the holiday period.

Wednesday 24th December – No 7:30pm class

Thursday 25th December – 9:00am, it’s a tradition!

Friday 26th December – Closed

Saturday 27th December – 9:30am class

Monday 29th December – 6:00am class, 5:30 – 7:30pm

Tuesday 30th December – 9:30am class, 5:30 – 7:30pm

Wednesday 31st December – 6:00am & 9:30am class

Thursday 1st January – Closed

Friday 2nd January – 6:00am & 9:30am Class, 5:30 – 7:30pm

Saturday 3rd January – 9:30am class

Monday 5th January – Normal classes, no child minding this week

Monday 12th January – Childminding at 9:30 resumesScreen Shot 2014-12-12 at 2.48.43 pm

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WOD: Thursday

12mins to work on a skill or weakness

For time: (20min CAP)
20 Muscle Ups

then,

3 Rounds of:
30 KB Swings, 24kg (16kg)
15 Pull Ups

then,
20 Power Cleans, 60kg (40kg)

Rx’d + = CTB Pull Ups, 70kg (50kg)
Rx’d – = 30 Pull Ups at the start.

Post time to comments.

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WOD: Wednesday

12mins to find 5RM Bench Press
Compare to: 26 Sep 2014

“Partner WOD”

For time: (20min CAP)
200 Double Unders
150 Wallballs, 20lb (14lb)
100 Push Ups
100 Double Unders
75 Wallballs
50 Push Ups

Post load & time to comments.

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WOD: Tuesday

12mins to find 1RM Clean & Jerk

21-15-9-6-3 reps for time of: (15min CAP)
Deadlift, 90kg (60kg)
Toes to Bar
Box Jumps, 24″ (20″)

Rx’d + = 125kg (85kg)
Rx’d – = 80kg (50kg)

Post load & time to comments.

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WOD: Monday

8mins to find 3RM Weighted Ring Dip

For time: (25min CAP)
Run 800m
30 Ring Dips
30 Sumo Deadlift High-pulls, 45kg (30kg)
30 Handstand Push-ups
30 Power Snatches, 45kg (30kg)
30 Burpees
30 Pull-ups
30 Thrusters, 45kg (30kg)

Rx’d + = Strict Ring Dips & HSPU
Rx’d – = 35kg (25kg)

Post load & time to comments.

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