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14
05
2020

Canberra Gym offering FREE training!!

By Scotty 0

If you are looking to get back into the fitness game after a few weeks off and are looking for a crazy deal, then you are in the right place!!

We offer (all outdoors and adhering to social distancing laws of course):
– Boot Camps
– CrossFit
– Strive 45 HIIT classes
– Personal Training – choose your focus (strength, mobility, etc) and we match you with a suitable coach

Sessions are running around Canberra on various days and times and we are offering people to train for FREE!
*conditions apply*

Spearheaded by previous Australian Fitness Business Owner for three years running, Scotty Williams, these guy’s know there stuff!

If you answer YES to any of these, then come see us!!
– have you let yourself get out of shape
– are you sick of being stuck inside
– need to make a change in your training program
– have you been doing the same type of training for ages
– not sure when your gym will open

Click here to join the FUN and see if you are a fit for our FREE training : FREE FITNESS PLEASE

CrossFit SFS – Workout of the Day

Warm-up

Easy 200m Jog or 60 sec Row
10 x Snatch grip DL/ Single Arm DB DL (5 per arm)
5 x Kick up to handstand or 10 x Shoulder Taps
Moderate 200m Jog or 60 sec Row
10 x Snatch grip high pulls/ Single Arm DB High Pull (5 per arm)
5 x Wall Climbs or 10 x Inchworm Push-ups
Workout pace 200m Jog or 60 sec Row
5 x Snatches/ 6 x DB Snatches
3-5 x HSPU or scaling equivalent

Weightlifting
Snatch (4 x 3)

Metcon

CrossFit
4 x AMRAP 4 minutes:
15/12 cal Row
15 x Snatches (40/30kg)
15/12 cal Row
Max reps HSPU

Rest 2 minutes between rounds
—–
SFS Online 1
4 x AMRAP 4 minutes:
Run 200m
16 DB Snatches (22.5/15kg)
Run 200m
Max reps HSPU/Pike Push ups

Rest 2 minutes between rounds
—–
SFS Online 2
4 x AMRAP 4 minutes:
Run 200m
16 DB Snatches (15/10kg)
Run 200m
Max reps Tricep Dips

Rest 2 minutes between rounds

Core Finisher

3 rounds
20 ea plate twists
20 plate sit ups
20 weighted alt V Ups

author: Scotty

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