Fri 17/8/18 : FREE Workouts to do at home

For those of you who can’t make it in to CrossFit SFS here in Canberra, or live out of town, did you know we have a host of FREE workouts that can be done that require no equipment.

Some are in the WOD’s & Blogs section of this site and the rest can be found here : 101 FREE workouts

Here is today’s CrossFit SFS & Strive 45 workouts

Warm up
2 min row/bike/run
then
Snatch warm up with coach

Lifting
EMOM 8 mins
1 snatch power snatch + 1 snatch balance + 1 hang squat snatch

Strength: 10 min cont work @ steady pace – Odd Object (week 3)
10 BOS @ heavy
10 Deadball squats anyway
10 1 arm suitcase deadlifts 32/24kg

Cond : 16 min EMOM
Min 1 : 5 squat snatch 50/35kg
Min 2 : 7 HSPU
Min 3 : 9 ring dips
Min 4 : 15/12 cals assault bike

Strive 45 Canberra workout

Today is technique day!

MAIN FOCUS

1. power cleans
2. squat cleans
3. front squats

with a few little sprint tabata surprises thrown in…

Also don’t forget still time to register for our upcoming events:

Allstar Alliance

Gym Quip Capital Fitness Challenge