Functional Human Movement
CrossFit is a foundational Core Strength and Conditioning program that seeks to elicit as broad as adaptation response as possible utilising training formats derived from Gymnastics, Olympic Weightlifting, Sprinting and Combat disciplines.
The CrossFit Aphesis focus is on the instruction of correct technique through full range of motion in Functional Human Movement protocols. This produces what we believe to be a fitness level that is highly transferable to all athletic pursuits as well as daily functional physical tasks.
Our Program delivers a fitness that is by design, broad, general and inclusive. Our specialty is not specialising. Combat, survival, many sports and life itself reward this kind of fitness and on average, punish the specialist.
Upcoming Events / News
- Group Classes are run as a not - for - profit initiative by CLO. There are no fees or charges, only a couple of waiver forms to fill out and sign. We are funded completely through donations and fundraising by the community who attend, CLO and owners of CFA. Our primary goal is increasing the awareness of "CrossFit" within our local community.
- New dates to be advised.
Workout of the Day (WOD)Wednesday 1st September 2010 With a 20 kg Barbell, 21-15-9 reps for time of: Turkish Get Ups, alternating arms. Sots Press
Wednesday 25th August 2010 "Test 3" Tabata Squat Max Reps of Muscle - Ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the 8 intervals. Begin time for muscle ups immediately after the last 10 second rest interval. Test score equals tabata score multiplied by number of muscle ups completed
Tuesday 24th August 2010 5 rounds for time of: 50 Jump and touch (18 feet above tiptoe) 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups
Monday 23rd August 2010 Rest Day
Sunday 22nd August 2010 30 - 25 - 20 - 15 and 10 rep rounds of: Burpees Box Jumps Toes to Bar Saturday 21st August Three rounds for time of: 15ft ROpe Climb x 5 21 Ring Dips 50 squats Friday 20th August 2010 Rest Day
Thursday 19th August 2010 15 rounds for time of: Sprint 20 seconds Rest 40 seconds Wednesday 17th August 2010 "Nate" Complete as many rounds in twenty minutes as you can of: Tuesday 16th August 2010 Three rounds for time of:
Monday 15th August 2010 Rest Day Sunday 14th August 2010 Weighted pull-ups 1-1-1-1-1-1-1 reps
Saturday 13th August 2010 "Annie" 50-40-30-20 and 10 rep rounds of:
Friday 12th August 2010 Happy Birthday Pastor Paul!! "Coe" Ten rounds for time of:
Thursday 11th August 2010 Rest Day
Wednesday 10th August 2010 "ADAMBROWN" Two rounds for time of: Tuesday 9th August 2010 Three rounds for time of:
Monday 8th August 2010 Complete as many rounds as possible in 20 minutes of:
Saturday 7th August 2010 Rest Day
Friday 6th August 2010 Five rounds for time of:
Thursday 5th August 2010 Three rounds for time of:
Wednesday 4th August 2010 Snatch, 1 rep Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.
Tuesday 3rd August 2010 Rest Day
New Shirts available. All purchases go directly to the CLO Health & Fitness Ministry! Monday 2nd August 2010 Three rounds for time of: Sunday 1st August 2010 Five rounds for time of:
Saturday 31st July 2010 6 rounds for time of: Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Friday 30th July 2010 Rest Day
Thursday 29th July 2010 "Isabel" For time:
Wednesday 28th July 2010 Run 5 km
Tuesday 27th July 2010 "Roy" Five rounds for time of:
Monday 26th July 2010 "Angie" For time:
Sunday 25th July 2010 Back squat, 1 rep
Saturday 24th July 2010 Part A. Three rounds for time of: Rest 30 seconds. Part B. Three rounds for time of: Rest 30 seconds. Part C. Three rounds for time of: Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Friday 23rd July 2010 Rest Day
Thursday 22nd July 2010 Seven rounds for time of:
Notice the foot anchor.................................... Wednesday 21st July 2010 Complete as many rounds as possible in seven minutes of:
Tuesday 20th July 2010 For time:
Monday 19th July 2010 Rest Day
Sunday 18th July 2010 "Amanda" Three rounds, 9-7- and 5 reps, for time of:
Saturday 17th July 2010 Deadlift 1-10-1-20-1-30 reps Post total load (add up all six barbell loads)
Friday 16th July 2010 For 20 minutes: Post distance to comments.
Thursday 15th July 2010 Rest Day Wednesday 14th July 2010 "Fight Gone Bad!" Three rounds of: In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Tuesday 13th July 2010 "Joshie" Complete three rounds for time of:
Will Josh do "Joshie"? Monday 12th July 2010 Five rounds for time of:
Sunday 11th July 2010 Rest Day
Saturday 10th July 2010 "Johnson" Complete as many rounds in 20 minutes as you can of: Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.
Friday 9th July 2010 For Time: Walking lunge 100 ft. Chris Spealler 6:42, Eric O'Connor 7:01. Post time to comments.
CrossFit Kidz Potential!!! Thursday 8th July 2010 For time:
Wednesday 7th July 2010 Rest Day Tuesday 6th July 2010 "Luce" Wearing a 20 pound vest, three rounds for time of: Rob Orlando 24:19. Post time to comments.
Monday 5th July 2010 Bike 30K
Sunday 4th July 2010 Complete as many rounds in 15 minutes as you can of:
Saturday 3rd July 2010 Rest Day NOTE the steam coming off the top of the head! Friday 2nd July 2010 Ten rounds for time of:
Thursday 1st July 2010 Clean 3-3-3-3-3-3-3 reps
Wednesday 30th June 2010 Set a cone at 20 meters. Five rounds for time of: The barbells must be turned around the cone.
Tuesday 29th June 2010 Rest Day Monday 28th June 2010 Five rounds for load and time of: Rob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck 11:35 at 405lbs, James Hobart 15:21 at 355lbs, Becca Voigt 18:18 at 225lbs, Kristan Clever 19:26 at 255lbs, Dave Lipson 8:02 at 507lbs (parallette HSPU), Eric Magee 8:03 at 455lbs (parallette HSPU). Sunday 27th June 2010 Ten rounds for time of: For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Saturday 26th June 2010 Five rounds for time of:
Friday 25th June 2010 Rest Day
Thursday 24th June 2010 Three rounds for time of:
Wednesday 23rd June 2010 "RJ" Five rounds for time of: Russell Berger 36:36, David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.
Tuesday 22nd June 2010 Five rounds for time of: Let trailing knee gently kiss the ground on each lunge.
Monday 21st June 2010 The all needed REST DAY!!!! Sunday 20th June 2010 Overhead Squat 1-1-1-1-1-1-1 reps Dave Lipson 330lb, Rob Orlando 286lb, Kristan Clever 210lb, Rebecca Voight 195lb.
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