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CrossFit Pahlawan  Home for Pahlawans / Warriors | Rooftop, 3rd floor, Citta Mall, Malaysia | CrossFit | MetCon | Beginners / Alpha | 📱011-3572 5987‬ #crossfitpahlawan

http://www.crossfitpahlawan.com/

“This is how my happy hour looks like”
.
STRENGTH

EMOM for 10 rounds:

Odd min: 1 split jerk (work up to max of the day)
Even min: 20m sled pull (AHAP)
.
CONDITIONING

18mins of:

Min1: max reps C2b pull up
Min2: rest
Min3: max reps S2O (95/65)
Min4: rest
Min5: max reps back squat (95/65)
Min6: rest
.
#crossfitpahlawan #buatanpahlawan #pahlawanwod

“Tough times don’t last, but tough people do”
.
STRENGTH

EMOM for 14mins:

CROSSFIT / ALPHA

Odd min: 2 legless rope climb
Even min: 3 parrallette drill
.
CONDITIONING

CROSSFIT
Annie Swinger

40-30-20-10

KBS (53/35)
DU
Sit up
.
ALPHA

30-20-10

KBS
SU / starjumps
Sit up
.
#crossfitpahlawan #buatanpahlawan #pahlawanwod

“CrossFit: Technique > Consistency > Intensity”
.
“Ken: Technique bar is my best friend now”
.
STRENGTH

EMOM for 10 rounds:

Odd min: 1 pause (2sec) back squat + 1 back squat
Even min: 20m sled push (AHAP)
.
CONDITIONING

5 RFT

3 wall walk
10 pistols (alternating)
200m run
.
#crossfitpahlawan #buatanpahlawan #pahlawanwod

“Al-Aboud 🇸🇾”
.
STRENGTH

Every 4mins for 5 rounds:

7 bear complex *no reset, no letting go of the bar
*work up to the heaviest of the day
.
CONDITIONING

5 RFT

15 TTB
10 deadlift (155/105)
*every 1min, stop and perform 15 DU
.
#crossfitpahlawan #buatanpahlawan #pahlawanwod

“Photobomb level - Papen”
.
STRENGTH

CROSSFIT

EMOM for 14mins:

Odd min: 5 push press
Even min: 5 kip + 3 pull up
.
ALPHA

EMOM for 14mins:

Odd min: 5 push press
Even min: 5 kip + 5 ring row
.
CONDITIONING

CROSSFIT / ALPHA

15mins AMRAP

1 thruster (75/55)
1 burpee over bar
*keep adding 1 rep every new round
.
#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!
.
You are also entitled for free unlimited CrossFit Alpha classes during the period of your foundation course
.
Upcoming FOUNDATION Course Start Dates on 22nd January 2018. Session available is CFF4 at 8.30pm
.
DATES: 22nd, 24th, 26th, 29th, 31st January and 2nd February 2018
.
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. Spaces are limited to 10 people per time slot unless stated otherwise
.
Any missed session(s) will be replaced and charged RM53
.
Package choices:
-
A) RM316.94 (RM299 + 6% GST) **Complimentary membership for the following 2 weeks
**Complimentary CrossFit Alpha membership during the foundation period
-
B) RM874.50 (RM825 + 6% GST)
**Three months unlimited access of CrossFit with foundation inclusive
**Complimentary CrossFit Alpha membership during the foundation period
.
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
.
BOOKINGS CANNOT be made if payment has not been done
.
*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
.
Contact us at 011-3572 5987 for more details
.
#crossfitpahlawan #crossfitpahlawanfoundation

“It’s Fri-YaY!”
.
STRENGTH

CROSSFIT

Every 3mins for 5 rounds:

5 front squat @ 85%
25 unbroken DU
.
ALPHA

Every 3mins for 5 rounds:

5 front squat
25 SU
.
CONDITIONING

CROSSFIT
35 wall ball (20/14)
-
5 rounds of:
12 pull up
8 thruster (95/65)
-
35 wall ball
.
ALPHA

20 wall ball
-
3 rounds of:
12 ring row
8 thruster
-
20 wall ball
.
#crossfitpahlawan #buatanpahlawan #pahlawanwod

Fitness and fun with our CrossFit Kids and Teens program conducted by Coach Jenny @yaku_life .
Classes every Thursday 5.45pm and Saturday 1.45pm. Free trial available
.
Call 011-35725987
.
#crossfitpahlawan #crossfitkids #crossfitteens

New Year. New You. Old resolutions?
.
Let’s help you keep that resolution - the one where you want to get back in shape, get fit, get toned
.
Sign up with Crossfit Pahlawan for a year and get one year free membership to Pahlawan Metcon. Additionally, you stand a chance to win a further six months of Crossfit. On us. For real. 🙂
.
Terms & Conditions:
1) This offer is valid for sign ups from 8th ~ 28th Jan 2018
2) This offer is open to all who sign up for a one year membership within the dates stipulated, and cannot be combined with any other existing offer and/or corporate rates
3) All members who sign up under this offer will automatically have their names added into a lucky draw which will be conducted via social media on 29th Jan 2018 after which the winner of the Six Months Free Crossfit will be announced immediately
4) This offer is non transferable
.
The best things in life are free. Come over to the box or get in touch with any of our coaches and let’s get you started on your 2018 fitness journey!
.
#crossfitpahlawan

Introducing: THE PRIMATE
.
A workout program catering to all levels of fitness. For only RM299 a month, you will have access to three gyms; @crossfitpahlawan, @district13gym and @gritnationsubang
.
Start your fitness journey this 2018 and let not just one gym but three help you achieve your health and fitness goals!
.
Classes available 6 days a week
.
Contact us now!
.
#crossfitpahlawan : 011-3572 5987
#district13gym : 012-658 5738
#gritnationsubang : 016-646 3016
.
*do note that you are only allowed a max access of 6 times monthly per gym

Sign up CrossFit Foundation with @crossfitpahlawan and get 2 WEEKS* of complimentary access to our CrossFit Classes upon completion of Foundation course!
.
You are also entitled for free unlimited CrossFit Alpha classes during the period of your foundation course
.
Upcoming FOUNDATION Course Start Dates on 8th January 2018. Session available is CFF4 at 8.30pm
.
DATES: 8th, 10th, 12th, 15th, 17th and 19th January 2018
.
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. Spaces are limited to 10 people per time slot unless stated otherwise
.
Any missed session(s) will be replaced and charged RM53
.
Package choices:
-
A) RM316.94 (RM299 + 6% GST) **Complimentary membership for the following 2 weeks
**Complimentary CrossFit Alpha membership during the foundation period
-
B) RM874.50 (RM825 + 6% GST)
**Three months unlimited access of CrossFit with foundation inclusive
**Complimentary CrossFit Alpha membership during the foundation period
.
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
.
BOOKINGS CANNOT be made if payment has not been done
.
*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
.
Contact us at 011-3572 5987 for more details
.
#crossfitpahlawan #crossfitpahlawanfoundation

“Indomitable spirit”
.
STRENGTH

EMOM 20mins:

CROSSFIT

Odd min: 3 push press + 2 push jerk + 1 split jerk
Even min: 2/1 rope climb
.
ALPHA

Odd min: 5 strict press
Even min: 20sec dead hang
.
CONDITIONING

CROSSFIT

For time:

21-15-9
Clean and jerk (135/95) *TNG
HSPU
-
15-12-9
Clean and jerk (155/105) *TNG
Push up
.
ALPHA

15-12-9-6-3
High hang clean to overhead
Push up
.
#crossfitpahlawan #buatanpahlawan #pahlawanwod

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