Wednesday, May 27, 2015


(A1) Bench Press
*Set 1 – 10 reps
*Set 2 – 5 reps
*Set 3 – 3 reps
*Set 4 – 10 reps
*Set 5 – 5 reps
*Set 6 – 3 reps
Rest 2 minutes
Make these heavy the first wave, and heavier on the second.
(A2) Strict Pullups
10reps or MAX Reps if unable to perform 10 unbroken

(B) For Time
Run *400m
10 x Snatch: 52/36/26
5 x Ring Dips
Run *800m
5 x Ring Dips
10 x Snatch
Run *400m

NOTE: There is a strict 90sec/400m & a 3min/800m cap to perform the runs.

Tuesday, May 26, 2015


Love this pic, it brings back some great memories.  My kids have been a big part of my CrossFit journey since I began over 6 years ago.  They came to classes, they came to local comps, they've been there since day 1, never complaining.  Not coming from any kind of athletic background myself, I wanted different for them, I wanted them to be active from a young age, I believe it's an important part of growing up. Monkey see, Monkey do. Have a great day, Veronica!

A) Back Squat
Warm Up
1x8@40%,1x 6@50%, 1x4@60%, 1x3@70% 1x2@80%, 1x1@90%

Working Sets
EMOTM x10 @ 93%

B) 3 Rounds for Time
21 KB Swings 24/16kg
15 Box Jumps 24/20"

Monday, May 25, 2015


After Class Selfies :-)
A big shout out to Johnny - for those lips, 
and Stacey for being the only female in the class, 
she totally rocked it!

A) Clean Complex
Hang Clean + Clean
Build to a Heavy Complex

B) 5min AMRAP
3-6-9-12-15 etc
Power Clean 45/35/30kg

-2min Recovery-

3-6-9-12-15 etc

Saturday, May 23, 2015

Free Trial Class at CrossFit Penrith

By prior arrangement, you're invited to join any night time class.

Please call 0409 719 464 or email to confirm your spot.

We think it's important that you come in for a Free Trial Class.  This gives you the opportunity to experience our CrossFit classes firsthand and see what makes us different from other gyms.  Your workout will be tailored to your ability level and prior experience to attend this class is not required.

Please bring some water, a towel and be there 10 minutes before class to meet your Coach for the night.

CrossFit Penrith has 

Friday, May 22, 2015



A) Back Squat "Speed"

-Perform 4 Rebound Jumps after each set of Squats-

B) "The Chief" - 3min AMRAP x 5 Rnds
3 x Power Cleans: 61/43/35
6 x Pushups
9 x Squats
Recover 1min between rounds.