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CrossFit SFS : Classes only via WODIFY

By Scotty 0

Just a reminder team that you can only attend a class if you have booked via WODIFY.

If you don’t know how to use it please ask myself or Dez!

We still have spots a available for tomorrow:
9am : book under Strive 45
10am: CrossFit class

Meet across the road from the gym carpark!

CrossFit SFS – Workout of the day


3 rounds:
Easy/moderate/hard 200m jog (increase intensity each round)
10 x Inchworm + Shoulder Tap (both sides)
10 x Hollow Rocks
10 x Lunge & Twist

For the inchworm, do not perform a push-up. Simply get to the push-up position, perform a shoulder tap with each arm and then walk your hands back to your toes.


For time:
Run 1.6km
150 Push-ups
200 Sit-ups
250m Walking Lunge
Run 1.6km

You must start and end with a one mile run, but you can partition the reps however you like.

Scaling Options:

Run: reduce distance, Row 1600m or Assault Bike 3200m
Push-up: reduce reps if needed, knee push-ups, target push-ups
Sit-ups: reduce reps if necessary
Walking Lunge: reduce reps if necessary, air squat

author: Scotty


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