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Fri 11/8/17 – Upcoming program at CrossFit SFS

By Scotty 0

Hey gang,

Just a quick update on what is going on with the program and the next block here at SFS in Hume.

We are rolling into a little deload week next week, with a few tests to finish off, then we will be starting another new block with our focus still to be strength based, but we will be doing a bit more accessory type work, with shorter sharper WOD’s.

Idea will be intensity over volume for the workouts for a little bit, so when we hit the workouts each session I want to go hard on it and leave it all on the floor..

Been some awesome strength gains over the last block and can’t wait for the coming months.


1rm Front Squat

10 Rounds:
5 Squat Cleans 70/50kg
10 Cal Assault Bike
30 Double Unders
Rest 1:00 between rounds

author: Scotty


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