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12
07
2018

Fri 13/7/18: A gym that is different in Canberra

By Scotty 0

You don’t need to have any sort of fitness, or be any type of body shape, or any age here at CrossFit SFS, Canberra.

Myth : I have to be fit before I start CrossFit…

Actual : NO! For most of you, you will lift nothing more than a broomstick and light ball for the first few sessions.

You will be taken one on one to do your foundations with a trainer, and then here CrossFit SFS​ we will actually have your designated trainer now take you to your first class and train with you and guide you on your journey!

Do not be alarmed by what you see on social media, or on ESPN, it is not like that at all.

You just have to take the first step!

SFS Workout of the Day

Warm up
5 Cals rower
3 wall walks
15sec Top of Ring Dip Hold
15sec Bottom of Ring Dip Hold

Gymnastics (week 3) : 10 mins

Pull up work
Dish / Arch
Banded Strict Pull ups
Kipping Pull ups (no band – only if you can do 3 – 5 strict)
CTB (only if you can do 3-5 kipping)
CTB EMOM

Lifting – Deads 10 min EMOM
Odd: 4 @ 5-10% heavier than last week (80-85% if not here)
Even: 45 sec plank

4 x 2 clean pulls @ 100%+

Cond – 12 min EMOM
Min 1 : 7 Front Squats 60/40kg
Min 2 : 20/15 cals rower
Min 3 : 30-40 sec ring Push ups (max reps)
Min 4 : rest

author: Scotty

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