Wednesday, September 2, 2015


3 Months from now, you'll wish you'd started today.
Try us out for Free Click Here

A) Bench press

B) For Time
3 Rounds
5 Hang Snatch 50/35kg
10 Box Jumps 24/20"
3 Rounds
4 Hang Snatch 50/35kg
8 Box Jumps 24/20"
3 Rounds
2 Hang Snatch 50/35kg
4 Box Jumps 24/20"

Tuesday, September 1, 2015


A) Jerk Complex
Pause Jerk + Jerk (1+1)
Work to a Heavy Complex, then
1 Set @ 95%
1 Set @ 90%

B) For Time
21 KB Swings 24/16kg
15 TTB
400m Run
15 KB Swings
12 TTB
400m Run
9 KB Swings
400m Run

Monday, August 31, 2015


Some very important post training discussion going on here......

(A1) Back Squat 
1x3@75% - 1x1@85% - 1x3@77% - 1x1@87% - 1x3@79% - 1x1@89% 
(A2) Comp Prep Only - Back Squat Jump - 20%x3x3 (% of back squat)

(B) 20min AMRAP
3 Power Clean - 90/60/45kg
5 Pull Ups
10 Push Ups
15 Air Squats

NOTE: If your current Power Clean 1RM is under 105/73 kg then use 85%

Competition Prep Extra
Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)
(1) 2-Position Snatch (floor, knee) - RM; 95%, 90% (% of RM)
(2) Snatch Pull on Riser - 110%x3, 115%x3, 120%x3

Saturday, August 29, 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, August 28, 2015


Schwantzy's Bench Press height is the same 
as Rachael's Squat height, hahaha.

A1) Thruster
5x5 with a 2 Second Pause at the top of each Rep

A2) Weighted Pull Ups
3-5 Reps

B) For Time
20 RKB 24/16kg
20 KB Snatch (10L/10R) 24/16kg
20 Wall Balls 10/9' 6/4kg
25/50/75 Double Under's