crossfitpahlawan crossfitpahlawan

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CrossFit Pahlawan  Home for Pahlawans/Warriors | Rooftop, 3rd floor, Citta Mall, Malaysia | CrossFit | Yoga | Bootcamp | #crossfitpahlawan

http://www.crossfitpahlawan.com/

"We do miss you @andreskenkudo "
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STRENGTH (20mins)

1) Front squat 4x3

2) Overhead squat 6x3
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CONDITIONING (20mins)

5RFT
200m run
8 OHS (75/55)
10 box jump (24/20)
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#crossfitpahlawan #buatanpahlawan #pahlawanWOD

"Have your morning coffee yet? Why not during the WOD?"
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STRENGTH (20mins)

8mins EMOM:

1 strict press

Rest 2mins, then 8mins EMOM:

2 push press
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CONDITIONING (15mins)

7RFT:

7 power clean (95/65) *tng
7 thruster (95/65)
7 pull up
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#crossfitpahlawan #buatanpahlawan #pahlawanWOD

"Mobility WOD"
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STRENGTH (20mins)

1) Deadlift 5x3
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2) Strict pull up 5x3
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CONDITIONING (12mins)

12-9-6-3 of:
Cal Bike
Deadlift (185/135)*tng
Burpee over bar
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#crossfitpahlawan #buatanpahlawan #pahlawanWOD

Sign up CrossFit Foundation with @crossfitpahlawan and get 2 WEEKS* of complimentary access to our CrossFit Classes upon completion of Foundation course!
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Upcoming FOUNDATION Course Start Dates for August 2017: CFF3 at 7:30PM
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DATES: 31st Aug, 2,4,7,9,11 Aug 2017
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How The ‘FOUNDATION Course’ Works:
The FOUNDATION Course is a 6 session introductory program with each session lasting 1 hour. These sessions are run over a two-week period with three sessions per week. You will need to sign up for the available group sessions (CFF3). Spaces are limited to 10 people per time slot unless stated otherwise
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Any missed session(s) will be replaced and charged RM53
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Package choices:
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A) RM316.94 (RM299 + 6% GST) **Complimentary membership for the following 2 weeks
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B) RM874.50 (RM825 + 6% GST)
**Three months unlimited access of CrossFit with foundation inclusive
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How to register:
1. Create a Mindbodyonline account in goo.gl/CL8vkz or http://tinyurl.com/nj9d4nj (or login)
2. Make payment of RM316.94 / RM874.50 to MCX Fitness Sdn Bhd (MBB Acc: 562973008167) or over the counter via cash/cheque/credit card
3. Email payment receipt to admin@crossfitpahlawan.com to inform that you've made payment and created a Mindbodyonline account and state which CFF you wish to enrol in. Your product/services will be reflected in your Mindbodyonline account within 24-48 hours
4. Book your CFF classes online for the abovementioned dates and times through the system
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BOOKINGS CANNOT be made if payment has not been done
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*Note:
The CrossFit FOUNDATION Course is compulsory if you have never done CrossFit before. It can also be treated as a refresher course for CrossFitters
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Any athlete that misses 3 or more CFF classes will be upgraded to CFF Private and shall pay the remaining difference in fees
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#crossfitpahlawan #crossfitpahlawanfoundation

"WOD is like a rose, peeping through the hardships of WOD to bloom with color"
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STRENGTH

1) Squat snatch: Work up to a max for the day (20mins)
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5mins rest
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2) Clean and jerk: Work up to a max for the day (20mins)
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#pahlawanWOD #crossfitpahlawan #buatanpahlawan

"MetCon X - total fitness solution" @metconx_official
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CONDITIONING (40mins)

Partner workout for time:

100cal row
100 wall ball (20/14)
50cal row
50 wall ball (20/14)
25cal row
25 wall ball (20/14)
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#crossfitpahlawan #pahlawanWOD #buatanpahlawan

"Some WODs, he has no idea how he'll do it. But every single WOD, it still gets done"
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STRENGTH (25mins)

1) Back Squat: 3-5 x 3 reps within 90% of 3 RM on Monday

2) Split jerk: 3-5 x 3 reps within 90% of 3 RM on Monday
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CONDITIONING

15mins EMOM of:

Min1: 10 TTB
Min2: 10 thruster (95/65)
Min3: 160m sprint
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#crossfitpahlawan #buatanpahlawan #pahlawanWOD

"Life starts at 40. Happy birthday @dannylsl"
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STRENGTH (25mins)

1) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM
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CONDITIONING (15mins)

4RFT

3/2 rope climb *no jump
10 hang squat snatch (75/55)
15 box jump (24/20)
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#crossfitpahlawan #buatanpahlawan #pahlawanWOD

"Life is short. Smile while you still have teeth"
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STRENGTH (25mins)

1) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM
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CONDITIONING (10mins)

15-12-9 of:

Clean and jerk (115/75) *tng
Pull up
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#crossfitpahlawan #buatanpahlawan #pahlawanWOD

Dear Pahlawans,

Please be informed that with immediate effect, our new operation hours on weekend will be from 10am to 4pm.
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#crossfitpahlawan #YeayMoreTimeWithFamily

"I am the beast at the end of the rope"
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STRENGTH (20mins)

Squat snatch: Work up to a max for the day
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CONDITIONING (12mins)

15-12-9-6-3 of:

OHS (95/65)
Burpee over bar
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#crossfitpahlawan #pahlawanWOD #buatanpahlawan #JonLeePhotography
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📸@nahtanojeel

"It's a fine thing to rise above the pride, but you must have pride in order to do so"
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SKILL (20mins)

1) Free handstand

2) Kipping
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CONDITIONING (20mins)

2 rounds of:
5mins max distance row
Rest 5mins
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#crossfitpahlawan #pahlawanWOD #buatanpahlawan

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