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21
05
2020

CrossFit SFS: So close Canberra

By Scotty 0

Well by now we have all heard the ‘unofficial’ news that the ACT Government may allow the gym’s to reopen next Friday 29th May at midnight!!

I can safely say we are sure hoping so!!

In the hope that we are, I will be asking for all the equipment to be returned during the course of the week next week (everything to be back by 3pm Friday please) & hopefully we can open up for sessions on Saturday morning!!

I will do a full email next week, but unfortunately things will not be exactly the same! A few things for you to know to best prepare:

  1. classes will be 50 min MAX
  2. You cannot come before or stay after – ‘get in/get out policy’ to be put in place
  3. There WILL be more classes added to the timetable to try to spread you all out a bit more, but not miss out on training as it will be first booked first served! Open to suggestions, but we will add a 7am & 4pm and see how they go!
  4. Timetable yet to be decided for CrossFit, Strive, Weightlifting sessions. In the short term, it is likely we will need to combine 5.15am & 6pm Strive & CrossFit (2 different classes but they will be similar, as we can not be sharing equipment so much like what happens in Strive).
  5. For many of you it will be a few weeks of solid scaling EVERYTHING to get you back into the groove before we head onto some big sessions, so if you have not been training at all, please take it easy!

We have been working hard on cleaning everything, plus we have made a few subtle changes to the gym to make things a bit easier and look a bit more presentable.

More info to come out soon, but I just want to get the ball rolling with some info for you all.

I can’t wait till we can get back to work!!

CrossFit SFS – Workout of the day

Warm-up

(5-20 mins):
3 rounds of:
10 x Kipping Swings or Hollow Rocks
8 x Pause Goblet Squats with a DB
6 x DB Snatches

Then CrossFit only;

With an empty barbell:
5 x Snatch Grip Deadlifts
5 x Hang Snatch Pulls
5 x Hang Snatch High Pulls
5 x Hang Muscle Snatches
5 x Overhead Squats with pause
5 x Hang Power Snatches
5 x Snatch Grip Push Press
5 x Overhead Squats
5 x Snatch Balance
5 x Snatch
* rest as needed + mobility in between

Weightlifting

Snatch (4 x 2)

SFS Online Lifting
EMOM 10
Odd : 7 – 10 Power snatch or clean any object
Even: 20 – 30 pike push ups

Metcon

(35-50 mins):
CrossFit
3 rounds for time:
10 Front Squats (bodyweight)
10 Muscle Ups or Bar Muscle Ups

Time cap: 15 mins

Or

SFS Online
3 rounds for time:
20 Dumbbell Squats (22.5/15kg)
10 Devils Press (22.5/15kg)


Finisher

Accumulate as much time as possible in 5 mins of:
L-sit or L-hang or Hollow Hold
*Can modify the L-sit/hang to a tuck version

author: Scotty

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