Congratulations! School holidays are over! Whoohoo That means it’s the perfect time to get back into a consistent and effective exercise program! Who doesn’t want to tone up their butt, thighs, tummy… etc? Here are 7 reasons what we are running here at CFM is perfect

1. The sessions rock. The coaches have taken all the best bits from various exercise programs and blended them into an ultimate fat burning, muscle toning, metabolism burning program!

2. The vibe is awesome. The team have created such a great, welcoming vibe in the gym and everyone, no matter what fitness level, can feel confident and supported that they are entering a friendly community of like-minded mums and ladies.

3. You can bring your kids. For FREE. Sick of paying child minding fees, baby sitters or having to ask favours from the in-laws? Forget about it. You can bring your kids along no matter what age they are. There is a pen full of toys for the youngsters and the coaches know that sometimes you need to tend to them mid-workout.

4. Its affordable. There are different rates to suit any budget, and you can choose from unlimited classes, two classes per week, and 10 class packs.

5. There is fantastic nutritional support. If you want it, there is intricate and detailed nutritional support, as well as regular transformation and weightloss challenges.

6. It’s for all fitness levels. Haven’t done a workout since before you were pregnant? Haven’t been in a gym since High School? It doesn’t matter – all of the coaches are trained to change up the workouts so you could even bring grandma along.

7. You can try it out for free! For a free trial week you can:

- call 0433 391 449
- email info@crossfitmoorabbin.com
- text your details to 0433 391 449

We look forward to meeting you soon,

Team Mums and Ladies,
CrossFit Moorabbin

Strength Group:
- Find 70% of 1RM – perform 2 dead lift (release bar between each rep) every 30sec for 10min
- 5×5 OH lunges e/s
- 100 Band Bum Raises
- 50 Back Ext
- 50 GHD Hamstring Curls

3×5 Weighted Lunges (back rack)

21, 15, 9

Wall ball (14/20) (10′/11′)
Pull ups

Helen

500m row time trial

Strength Group
Wod 1:
Grace
10min rest
Wod 2:
Isabelle
Wod 3:
Use 90% of 5RM Front Squat
perform 4 reps every min on the min till fail

WOD 2
6 rounds for time, as a pair:
6 wall climbs
12 burpees
350m heavy object run

Strength Group:
Olympic Lifting

Death by power clean (85/115)
5×3 Back squat
For time: 1km run, 3x (20 OH lunges(35/45lb), 15 Box Jumps, 10 Front Squat (85/115lb), 1km run

Strength Group:
30 muscle ups for time
Wod 2: 20 back lunges, 20 burpee, 20 pull-ups, 20 front squat, 20 burpee, 20 pull-ups, 20 back lunges (bar must start from ground, 115/185lb)

WOD 1:
7 min AMRAP
12 plate ground to overhead (35/45)
9 toes to bar
6 pull ups

WOD 2:
Death by power clean (75/95)
Minute 1 – 1 power clean
Minute 2 – 2 power cleans
Minute 3 – 3 power cleans
…
To failure

Check Chris out – the star of our teaser trailer for our upcoming video!

First and foremost, Kyle and I would like to thank you guys so much for all your support so far – we wouldn’t be where we are already without you!

We have some news that will likely affect almost all of you. We are making some minor, yet exciting changes to our timetable. To serve you the members better and enhance our existing friendly and communal experience, we will be moving the CrossFit 101 Saturday session to Friday evening at 6:30pm. This is to open up Saturday morning sessions to one and all to come and join in on our fresh and exciting Super Saturdays!

You can view our up to date timetable here:

http://www.crossfitmoorabbin.com/timetable/

Super Saturdays will run at varying times, and the location may also vary – so check up on our website, facebook page and your email to get the details. Super Saturdays will include different types of WODs that may vary in length (longer), intensity (harder), format (team workouts etc.), and exercises (crazy-fun stuff!) than what we might typically run during the week.

So get excited, get down on Saturday morning and join in the fun!!!
See you soon,

Matt & Kyle
CrossFit Moorabbin

Super Saturday #2 – 22/10/2011

10:30am
Meet us at the beach carpark opposite Mundy St and Marina Rd in Mentone!

http://maps.google.com.au/maps/ms?msid=215690542870349464171.0004af8b6bbbe256b5226&msa=0&ll=-37.986779,145.055167&spn=0.001752,0.004128

P.S. Bring workout gear, a drink bottle, and maybe a towel if you want to get in the water afterwards!

P.P.S. Tell your friends!

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

To find out more, click here

(http://www.crossfit.com/cf-info/what-crossfit.html)