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CrossFit SFS: FREE workouts over Christmas

By Scotty 0

We have a host of options to get a workout in over the festive season, so there are NO excuses to not keep moving!

You don’t need to break the bank, but a sneaky session or two will do wonders for you.

If you are away or can’t make the gym, then hit up one of our FREE training sessions!

Head to Blogs & WOD’s – Home Workouts (there are over 50 sessions to be done)

CrossFit SFS – Workout of the Day

2 rounds
300m row/ski
12 Dual KB Deadlifts
10 Dual KB Hang Cleans
8 Dual KB Front Squats
6 Dual KB Push Press
4 Broad Jumps


Front Squat (5 x 3 )

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 53/35kg
10 Kettlebell Swings, 24/16kg
10 Box Jumps, 24″

Accessories : Strength

3 x 10 each
1 arm DB row
Barbel Upright Row
Inc Db Bench press
Weighted ab mat sit ups

author: Scotty


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