Thursday, February 11, 2016


Rainbow Keiren, our resident Hippie, 
and her beautiful 'girlwoman' daughter Star behind her.
Our members are......... (you finish the sentence in your comments) :-)

(A) 3 Position Clean & Jerk Complex (7min)
(1) Hips
(2) Knees
(3) Floor
NOTE: Complete the 3 position Clean + 1 Jerk at the end.

(B) Clean & Jerk (10min)
Work to a medium load single

(C) 3 Rounds
Run 400m
12 x RKB Swing: Heavy
15 x Pull-ups

Wednesday, February 10, 2016


Some of the CFP crew just hanging out 
at the ROC race over the weekend.

(A) Bench Press

(B) 5 Rounds
6 OHS: 50/35/30
12 WallBalls: 9/6kg - 10/9ft

Open Prep Extra’s
EMOTM x 10
Even – 5 Muscle-Ups + 5 Deadlifts: 120/80/70
Odd - HSPU: 2 Strict + 3 Kipping
Scale weights and reps as needed to get maintainable output. If you bomb out, take 1 minute off and pick back-up where you left off with a maintainable rep count.

Tuesday, February 9, 2016


(A) 3 Position Snatch (9min)
(1) Hips
(2) Knees
(3) Floor

(B) Snatch (7min)
Work to a medium load single

(C) For Time
Run 600m
Then 2 Rounds
20 x Thrusters: 40/30
10 x Lateral Bar Burpee
20 x AKB Swing: 24/16
Run 600m

Monday, February 8, 2016


Hello Monday!

(A) Back Squat

(B) 21/15/9
G2O: 50/35/30
Box Jump: 30/24
Run 1x800m
Recover 2min
Run 400m

Open Prep Extras
Strength 1: Snatch
5x1, climbing
-Hang Snatch
-Over Head Squat

3x3 deficit snatch grip dead lifts @95%

Sunday, February 7, 2016

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 first hand 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