Getting Started
The best way to get started is to contact Tommy on 0407 033 841 and organise your introductory triple pack to learn the 9 fundamental moves of CrossFit. Then you can start working on WODs (Workout of the Day).
Group Classes
Check out the timetable and call Tommy to make a booking.
Location
March 2010
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CrossFit Games Widget

CrossFit Games Widget

PostHeaderIcon Thursday 110310

 

For time:
50 Box jumps
50 Kettlebell swings
50 sit-ups
50 dumbbell Hang power cleans
800 meter Run
50 Back extensions

Remember CrossFit Feel Good outdoors starts this Friday morning at 6am.

Also coming in May Australian CrossFit Games Regional Qualifiers.

PostHeaderIcon Wednesday 100310

 

Due to weather 6pm class will be at the gym, no 7:30 class tonight.

Run 10k

or

3 rounds

700m run

21 Overhead Squats

PostHeaderIcon Tuesday 090310 Rest

 

Rest

Life is either a daring adventure or nothing.”
Helen Keller

This week CrossFit Feel Good will start it’s first morning outdoors session at 0600 (6am) Friday morning

CrossFit Hamilton outdoors

PostHeaderIcon Monday 080310

“Jackie”

For time:
1000 meter Row
50 Thrusters
30 Pull-ups

CrossFit Okanagon

.

PostHeaderIcon Sunday 070310

 

4 rounds for time of:
25 Wallballs
30m Walking lunges
15 Towel pull ups

.

PostHeaderIcon Saturday 060310

Back squat

5-5-5-5-5 reps

PostHeaderIcon Friday 050310 Rest

 

Rest

or

3 rounds

50 Push ups

50 Squats

2 mins Hanstand hold.

Each exercise is for 2 mins the quicker you go the more rest you get per round. Not completing the required reps is a FOUL and is 10 burpees per fouls at the end of the WOD.

PostHeaderIcon Thursday 040310

 

5 rounds for time:
30 Ring push ups
25 Box jumps
20 Sumo deadlift high pulls

PostHeaderIcon Wednesday 030310

 

30 Muscle ups for time.

If you can’t do muscle ups, do 120 pullups and 120 dips, or 30 ring pull ups and 30 ring dips, or 30  muscle up prgressions.

PostHeaderIcon Tuesday 020310

 

For time:
21  Deadlifts
Run 800 meters
15 Deadlifts
Run 800 meters
9 Deadlifts
Run 800 meters

“I lost about 8 kilos in total as well as 10 cm off my waist and feel amazing as a result of that. Tommy is a motivated trainer and his enthusiasm shows through all the time…The program was great and focused on the results that I needed, I can’t fault the service at all.” — Craig Quilty, 47,Hornsby.

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