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

http://www.crossfitpahlawan.com/bodytransformation

"If people are not laughing at your goals, your goals are too small"
.
"Troy don't laugh, everything is too small to him"
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STRENGTH (20mins)

1. Front squat 6x2

2. Back squat 3x3
.
CONDITIONING (15mins)

AMRAP 5mins:

5 burpee box jump over (24/20)
10 TTB

Rest 2mins

AMRAP 3mins

Snatch (135/95)

Rest 2mins

AMRAP 3mins

Clean and jerk (135/95)
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#crossfitpahlawan #pahlawanwod #buatanpahlawan

Our teen athlete @erinstargramz working on her handstand walk with Coach Jenny @yaku_life
.
Join our kids and teens program. Call 011- 3572 5987
.
#crossfitkids #crossfitteens #crossfitpahlawan #buatanpahlawan @crossfitkids

Sign up CrossFit Foundation with @crossfitpahlawan and get 2 WEEKS* of complimentary access to our CrossFit Classes upon completion of Foundation course!
.
Upcoming FOUNDATION Course Start Dates on 25th October. Session available is CFF4 at 8:30PM
.
DATES: 25th, 27th, 29th Sept, 2nd, 4th, 6th Oct 2017
.
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 (CFF4). 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
-
B) RM874.50 (RM825 + 6% GST)
**Three months unlimited access of CrossFit with foundation inclusive
.
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
.
Any athlete that misses 3 or more CFF classes will be upgraded to CFF Private and shall pay the remaining difference in fees
.
#crossfitpahlawan #crossfitpahlawanfoundation

"Happy 17th birthday Joe"
.
STRENGTH (20mins)

1. Strict press 3-2-1-1-1

2. Split jerk 4x2
.
CONDITIONING (20mins)

5 rounds of:

Min1: rope climb
Min2: S2O (115/75)
Min3: 160m sprint
Min4: rest
.
#crossfitpahlawan #pahlawanwod #buatanpahlawan

"Mine is Nike, better than yours" - @kim_jat
.
STRENGTH (25mins)

3 position snatch: high hang + Launch + floor
.
CONDITIONING (10mins)

15-12-9-6-3 of:

Power clean (135/95) *tng
Front squat
Pull up
.
#crossfitpahlawan #pahlawanwod #buatanpahlawan
#nike

Train your kids and teens with our @crossfitkids coaches Jenny and Mike every Thursday (5.45pm) and Saturday (1.45pm) in a fun and friendly environment
.
Only RM159 monthly
.
Call us at 011-3572 5987 to register
.
#crossfitpahlawan #crossfitkids #crossfitteens

"Ohh, hey neighbor!"
.
STRENGTH (20mins)

Deadlift 5, 4, 3, 2, 1, 1, 1, 1, 1
.
CONDITIONING (20mins)

Every 4mins, for 4 rounds:
400m run
10 C2B pull up
Max reps wall ball (20/14) *1min rest after every 4mins
.
#crossfitpahlawan #buatanpahlawan #pahlawanWOD

"Butterfly kipping hip thrust is my favorite metcon workout" @afiqmsh
.
STRENGTH (25mins)

1. Weighted pull up 5x3
*spotted pull up

2. Weighted ring dip 5x3

3. Strict toes to bar 5x3
*spotted TTB

4. 30 toes to bar
.
CONDITIONING (10mins)

12-9-6 of:

Power clean (155/105)
Ring muscle up (bar if you can't ring)
-
2mins rest
-
2mins AMRAP of:

Burpee box jump over (24/20)
.
SCALED

12-9-6 of:

Power clean
Pull up / ring row
Ring / parallette dip
-
2mins rest
-
2mins AMRAP of:

Burpee box jump over (24/20)
.
#crossfitpahlawan #pahlawanwod #buatanpahlawan

"Happy Birthday G-Man" - @garethng
.
STRENGTH (15mins)

Front squat 3-2-1-1-1-1-1
.
CONDITIONING (25mins)

For time:

1k row / 40cal bike
10 unbroken thruster (135/95)
750m row / 30cal bike
20 unbroken thruster (95/65)
500m row / 20cal bike
30 unbroken thruster (75/45)
250m row / 10cal bike
40 unbroken thruster (45/35)
.
*If you break on the thrusters (The bar touches the floor), immediately perform 3 burpee over the bar
.
#crossfitpahlawan #pahlawanwod #buatanpahlawan

All evening classes remain as usual. Have a good break Pahlawans #crossfitpahlawan

Sign up CrossFit Foundation with @crossfitpahlawan and get 2 WEEKS* of complimentary access to our CrossFit Classes upon completion of Foundation course!
.
Upcoming FOUNDATION Course Start Dates on 11th September. Sessions available:
1. CFF1 at 6:00am
2. CFF4 at 8:30PM
.
DATES: 11th, 13th, 15th, 18th, 20th, 22nd Sept 2017
.
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 (CFF4). 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
-
B) RM874.50 (RM825 + 6% GST)
**Three months unlimited access of CrossFit with foundation inclusive
.
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
.
Any athlete that misses 3 or more CFF classes will be upgraded to CFF Private and shall pay the remaining difference in fees
.
#crossfitpahlawan #crossfitpahlawanfoundation

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