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Welcome to CrossFit Malaysia!


PushMore is the pioneer CrossFit affiliate in Malaysia and South East Asia. We use a mix of gymnastics, weightlifting and metabolic conditioning to forge elite fitness. We are passionate about what we do and how we do it.

PushMore - Fitter, Faster, Stronger.

 

The Workout Experience
 

People often ask me, ”Which gym do I train at?”, and when I say PushMore, most of the reactions I receive would be “Wow, that gym’s very tough!” Well, that’s exactly what I thought too before joining PushMore. But in actual fact, how would a gym, that isn’t tough and doesn’t challenge you, help you gain fitness and discipline?
Ken Lim Getting Stronger in the PushMore Newsletter, May 2010

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PushMore on the web:

 


CrossFit Journal: The Performance-Based Lifestyle Resource


Mobility WOD

 

Contact Us


PushMore Fitness Centre
B-GF-23-23A, Block B,
Merchant Square,
No. 1, Jln Tropicana Selatan 1, PJU 3,
47410 Petaling Jaya,
Selangor, Malaysia.

Tel: +603-7887 0120
E-mail: info@pushmore.com.my

workout of the day

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In 15 minutes, work up to a heavy Snatch.

Then:-

In 15 minutes, complete as many rounds as possible of:
Run 400m
20 Dumbbell Snatches @ 35lbs/25lbs(alternating)
20 Walking Lunges

Beginner: Scale movements and load as necessary.
Advanced: DB @ 40lbs/30lbs.

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Posted by PushMore, July 24, 2014 @ 7:30 am
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In 15 minutes, work up to a heavy Clean.

Then:-

Seven rounds for time of:
5 Handstand Push Ups
10 Single Leg Squats(alternating)
15 Pull Ups
*12 minute time cap.

Beginner: Scale movements and load as necessary.
Advanced: Deficit HSPUs.

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Posted by PushMore, July 23, 2014 @ 7:30 am
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Press 5 x 3 @ 85-90% of 3RM.

Then:-

Five rounds for time of:
10 Burpees
15 Wall Balls @ 10kg/5kg
30 Double Unders
*17 minute time cap.

Beginner: Scale movements and load as necessary.

**********klinchwb

 

Posted by PushMore, July 22, 2014 @ 7:30 am
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In 8 minutes, complete as many quality rounds as possible of:
5 Strict Pull Ups
10 Hand Release Push Ups

Rest 2-3 minutes, then:-

Three rounds for time of:
Run 400m
15 Kettlebell Swings @ 24kg/16kg
15 Knees-to-Elbows
*15 minute time cap.

Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg.

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Posted by PushMore, July 21, 2014 @ 7:30 am
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Our KT Tape Workshop happens from 9:30am-11:30am today. See you at the box!

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21-15-9 reps for time of:
Kettlebell Clean & Jerk @ 24kg/16kg
Box Jumps @ 23″/18″

Beginner: Scale movements and load as necessary.
Advanced: Box @ 30″/23″.

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Posted by PushMore, July 19, 2014 @ 8:28 am
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PushMore is proud to be hosting guest coach, Job Wi, from CrossFit Manila! He will be coaching special sessions in the box today at 9:00am and 9:30am. Come by to train and learn!

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Deadlift 5 x 3 @ 85-90% of 3RM.

Then:-

Three rounds for time of:
30 Walking Lunges
25 Burpees
20 Kettlebell Swings @ 24kg/16kg
*10 minute time cap.

Rest 2-3 minutes, then:

In 3 minutes, alternate between a Hollow Hold and Arch Hold. Once you cannot hold one movement, immediately switch to the other. Continue in this manner for the duration of the 3 minutes.

Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg.

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Posted by PushMore, July 18, 2014 @ 7:30 am

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