• Main page

Fri 23/8 : Online Fitness Programs

By Scotty 0

Did you know we now offer 4 separate remote programs here through CrossFit SFS?

  1. CrossFit specific classes/ coaching
  2. 45 min HIIT programming that can be done at home or a globo gym
  3. At home no equipment program
  4. At home / globo gym equipment based program

We have done this to allow you to pick and choose what works for you at any stage of your fitness journey. You will also find various options within each program for you to chose from.

For a sample session or two send us a message: YES please send it to me

CrossFit SFS – Workout of the Day

Warm Up (5-15 mins):

10 x Air Squats
With an empty barbell:
10 x Good Mornings

mobility – hip

5 x Snatch Grip Deadlifts with 2 sec pause above knee
5 x Snatch Pulls (shoulders only)
3 x Muscle Snatches
3 x Pause Overhead Squats (2-3 sec pause in bottom)
5 x Power Snatches
5 x Overhead Squats
5 x Squat Snatches
*work on positions and getting the body in the right spot*

Then, build up to working sets for snatch


Snatch (4 x 4)

Metcon: CrossFit Games Open 17.1 (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 22.5kg dumbbell / 24-in. box

F: 15kg dumbbell / 20-in. box

Time cap: 20 minutes

author: Scotty


Leave a reply