Saturday, May 30, 2009


400m run
10-9-8-7-6-5-4-3-2-1 reps, with a 200m run between sets..
Thrusters 40kg (30kg)
SDHP 40kg (30kg)
Finish with a 400m run...

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Friday, May 29, 2009

Freaky Friday!!

400m Run

21-15-9 reps

Bodyweight Deadlift

Ring Dips


400m Run

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Wednesday, May 27, 2009

Monday, May 25, 2009

Bonvoyage to Lynne

800m Run
Squat Cleans 40kg (30kg)
Box Jumps
KB Swing 24kg (16kg)
400m Run
Push-Press 40kg (30kg)
Deadlift 40kg (30kg)
800m Run
This was put together from Lynne to smash out before she kicks back on a much deserved holiday. Im guessing some R&R will be in order after this massive WOD.
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Sunday, May 24, 2009


Run 6X400m

2:1 Rest/Work "Recovery break is twice as long as it takes you to run 400m"

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Friday, May 22, 2009

Rest Day

Run 800m
21-15-9 Reps
Run 800m

Thrusters 40kg (30kg)
KB Swing 24kg (16kg)
Box Jumps

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Thursday, May 21, 2009

Growth of Sport

CrossFit has evolved in leaps & bounds over the last few years, but no greater progress has been made than over the last 18 months in the sport of fitness. The first CrossFit games in 2007 took place with no pre-qualifying, & had about 20 athletes. In July 2009 One hundred and fifty athletes, chosen in regional qualifiers from around the world, competed in eight workouts over two days. In 2010 to handle the additional athlete interest, "Sectionals" are held as an additional qualifier to the Regional competition where only the top 3 male & females will be eligible to compete in the Games proper. CrossFit is the fastest growing participation sport in the world and is availiable to all athletes at CFP.

CFP affiliated at an exciting time for CrossFit. The last 6 months of 2009 produced an inter affiliate "Games Day" every month with CFP's own TOP DOG GAMES in December. CrossFit has become a legitimate sport for those that train here at CFP.

CFP has embraced CrossFit as a sport with CFP being the first affiliate in the world (over 1700) to introduce the numbered athlete system.

CFP has a great team spirit which is not only valued by their own athletes but within the CrossFit Community. Upholding CFP values and the way they have conducted themselves at games days is something that they can all be proud of.

All Ages, Shapes & Sizes

At CFP we are a team of athletes, all ages, shapes and sizes. We consider everyone that walks through our doors an athlete. Athletes by definition want to be physically stronger and more active. Everyone that walks through our doors are a part of the team, from our teenagers right up to our many grandmothers that train here.

Fight Gone Bad!!

3 Rounds of 1 minute at each station:

Row (for calories)

Wall Ball @ 9kg

Sumo Deadlift High-Pull 30kg

Box Jump

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.
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Wednesday, May 20, 2009

Veronica's Revenge

For Time

Run 800m

3 Rounds of;

10 B/W Deadlift

20 KB Swings 24kg/16kg

30 Push-Ups

Run 800m

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Tuesday, May 19, 2009

5 Rounds For Time

5 Rounds for time:
200m Hill sprint
20 Kettlebell swings
10 Burpees
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Monday, May 18, 2009

CrossFit Penrith Timetable

Training Times
Mon - Fri - 6am & 9.30am
Mon - Wed - Fri - 6pm
Tues & Thur - 7pm
Sat - 7am

Lynne's CARNAGE!!

5xD/Bell Push-Press 20kg/15kg
Run 800m
5xD/Bell Push-Press
Run 600m
5xD/Bell Push-Press
Run 400m
5xD/Bell Push-Press
Run 200m
5xD/Bell Push-Press
Run 100m

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Sunday, May 10, 2009

Our Services

Youth-13-18 years
Start with our youth athletic development program Monday-Friday. More info
Opens & Masters 19 years+
Start with our CrossFit Essential Sessions with a CrossFit certified trainer until they feel you have the necessary skills to join the Workout of the Day (WOD).
1 CFE at $30 per session which includes 1/2hour one on one followed by the WOD.

From there you can train with us
6am,9.30am Monday Wednesday Friday at 6pm, Tuesday & Thursday at 7pm and 7am Saturday:
1 WOD at $25 per session casually ($12.50 Masters)
or join our box with a
2 WOD's at $30 per week membership ($16.50 Masters 60+)
Unlimited WOD's at $50 per week plus use of our Open Box Time.
($27.50 Masters 60+)
Personal Training One on One.
If you would like to reach your full potential in CrossFit and require additional analysis and coaching then personal training is for you.
1 PT at $75 per session.
Our team training can be booked in 5-5.45pm & 7.15-8pm Monday-Friday. More info
What are the payment options?
For CrossFit casuals, CrossFit Essentials, Personal Training & Teams we accept payment via cash.
For CrossFit Members attending 2 sessions per week or for unlimited "CrossFitters" we accept payment via direct debit on a fortnightly basis.
Fees are subject to change
All prices exclude GST
Direct Debits can be cancelled after the next fortnightly debit.
Direct Debits can be placed on hold if you are away for an extended period of more then 2 weeks.