In pairs, complete as many rounds as possible in 30 minutes of:
10/8 Calories, Row/Bike/Ski
10 Power Cleans / 10 Push Jerks, 60/40
*You go I go, alternate between power cleans and push jerks every round
The Dux Virus
3 Rounds of:
10 Seconds, Single Leg Sorensen Hold
20 Seconds, Chin Over Bar Hold
30 Seconds, Handstand Hold (Advanced Freestanding)
60 Seconds, Plank Hold
How do I join CrossFit Dux?
“Our Difference is in the Attention to Detail”
New to CrossFit training?…
Partake in our 3-session On-Ramp program.
Done CrossFit training before?…
shoot us a message.
Contact CrossFit Dux Now!
World-Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
CrossFit makes people better…
CrossFit is a lifestyle where you are prioritising your health. It gives you the ability to accomplish many different things. Its a team atmosphere where you get better as an individual.
CrossFit is a fitness program where the reward for doing well, is the ability to express your fitness in everyday life. In as many different planes and activities as you can possibly imagine.
You need to come try CrossFit for yourself and you tell me why you keep coming back.
Dux ~ In schools in Scotland, Australia, New Zealand, South Africa and Iceland, dux is a modern title given to the top student in academic and sporting achievement (Dux Litterarum and Dux Ludorum respectively) in each graduating year.
“The Difference is in the Attention to Detail”
CrossFit Dux prides itself on being a smaller CrossFit gym… giving us more opportunity to develop and pay more attention to detail with our members.