CrossFit is defined as a "core strength and conditioning program" that is Constantly Varied, Functional Movement, Performed at a High Intensity. The goal is Fitness and Health, which is increasing work capacity across broad time, modal and age domain.
Learn more about CrossFit here or read the articles below.
** FREE INTRO SESSION TOMORROW IS CANCELLED. We will be hosting a Free Intro session and WOD at our new outdoor location in Kemang. CFEQ Simprug will be CLOSED. See you all at Hotel Garden Kemang (on the same street at Umbra or Parc 19) **
Overhead Squat 3×5
Front Squat x 2 x 3
Snatch Balance x 2 x 3
Back Squat x 2 x 3
OTM 10 Mins*
6 Pull Up
*Every incomplete round = 5 Ab Wheels / Hanging Leg Raise
DID YOU KNOW? We are going mobile! CrossFit Equator now has a mobile crew that is going around Jakarta running “Free Intro to CrossFit” sessions to offices and corporations to better improve work performance of their staff. If there are interest into continuing, we will offer a 6 months contract that will focus on team building WODs or individual fitness to increase energy and overall work performance at the office. We area also able to tailor our classes to include nutrition advice and tracking.
Here’s a picture of our first mobileWOD project at Kompas Gramedia. We ran an Intro session with them last week and they have asked that we run it again today for a new group. Awesome! Be part of it by following our tweets #mobileWOD
Complete 5 rounds:
30 seconds – Max Rep DB Hang Power Cleans + Push Press – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Weighted pull-ups – 50 lbs
Rest 30 Seconds
30 seconds – Max Reps Burpees
Rest 30 Seconds
*Rest 1 minute between rounds
Introducing our first outdoor location in Kemang! Join us for a FREE Intro session followed by a workout on this Saturday, May 18th at 8:30am. BRING YOUR FRIENDS AND FAMILY! PLEASE SAVE THE DATE! Our regular Saturday class will be held at Kemang in a joint WOD session. RSVP HERE! Read the full info below:
Push Jerk 3×5
At least at 90% of 1RM
Clean & Jerk x 1 x 3 (same weight)
Complete 3 rounds:
Max Rep Front Squats @ 75% of 3 RM
40m Overhead Walking Lunges 45# / 25# / 15#
*Elements – (FS) select a weight you think can handle for 7-12 reps
*Elements – Lunge with heavy dumbbell on your side
*Rest 3-5 minutes between rounds.
*Back knee must touch the ground to count as a complete rep.
*Lunge for 20m, turn around and back to the starting line
** NEXT SATURDAY WE WILL WOD AT OUR NEWEST LOCATION IN KEMANG. PLS CHECK YOUR EMAIL FOR THE FULL INVITE. RSVP HERE! **
Be sure to complete the Superhero Complex (Spiderman Lunge + Superman Hold) to achieve a better position on the bottom of the squats. Especialy on this workout.
Teams Of 3, complete the following For time
125 Thruster 95# / 75# / 55#
125 TTB / KTE / KTC
Workout Description: Each team of 3 starts with one barbell, one pull up station and one burpee spot. At 3,2,1 GO, the team attempts to complete 125 Thrusters as fast as they can, breaking up the reps among their team members. Only one athlete is doing work while the other rests. As soon as 125 Thrusters is completed, the team proceeds to 125 TTB, to then proceed to 125 Burpees. When the team completes 125 Burpees the team will yell “Time” to mark their score. Communication and transition between exercises is crucial in this workout.
Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge Right Leg
DB Lunge Left Leg
*Rest as needed between rounds.
*Do not set the weight down during the 6 times through the cycle.
*Go up in weight each round to perform the heaviest round possible.
*Perform Lunge with the DB in the rack position.
*If the 20kg DB is too light, use the barbell
Please join us as we WOD and introduce CrossFit Equator to the Kemang community. Saturday, May 18th 2013 at 8:30am. This is a FREE and OPEN EVENT! Bring your friends and family!
We are now OPEN:
Mon - Fri 7am - 12pm and 5pm - 9pm
Sat 9 - 11am
MEMBERSHIP FEE IS DUE BEFORE THE 10th OF THE MONTH
Cost: Rp. 50.000/person
Every 2nd and 4th Saturday of every month. This class is OPEN TO EVERYONE. We will be teaching you the basics of each movement (punch, kick, elbow). Every class will start with proper warmup and end with some ab work
Yoga Class (Min 6 people)
Cost: Rp. 100.000/person
Instructor: Kate Lamb
Try this Yoga class intended to make you better at CrossFit. This class focuses on increasing range of motion and flexibility on your hips, back and shoulders.
Cost: FREE (included in membership)
Accelerate your weight loss and metabolic conditioning through this specially designed CrossFit class that uses bodyweight movements (no barbell)
Free Intro to CrossFit is held:
Wednesday at 8pm
Saturday at 8am
Please call 0817 669 5368 or email firstname.lastname@example.org to setup an appointment.