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Wed 4/9 : New Beginners Classes coming SOON!

By Scotty 0

We will be launching a few beginner classes in the coming weeks here at CrossFit SFS along with some small clinics on various things, like Double Unders, rower technique, HS progressions etc, spread the word to anyone you know may be interested, stay tuned!

CrossFit SFS – Workout of the Day

Warm Up (5-15 mins):

Tabata Style Warm Up:
4 rounds, alternating between each movement:
20 sec skipping/ double unders
10 sec rest
20 sec overhead squats (broomstick or empty barbell)
10 sec rest
20 sec kipping swings or hip pop to bar drill (2 rounds of each)
10 sec rest
20 sec DB snatches (lighter weight)
10 sec rest


3 rounds:
3 Overhead Squats (build to workout weight)
1 Muscle Up or scaling equivalent
4 DB Snatches
1 Bar Muscle Up or scaling equivalent8 mins on D/U technique and practice

Metcon (Time)

2 rounds for time

100 DU (or 1min attempts)
20 OHS 50/35kg
10 Pull ups
20/18 cal rower
20 DB snatch 22.5/15kg
15/12 cal bike
10 CTB
50 DU
10 Bar MU

author: Scotty


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