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Fri 17/3/17 – Canberra Gym doing CrossFit Open 17.4

By Scotty 0

With the latest fitness craze around the world being CrossFit, why not come and check out what actually happens in a fitness facility?

We will be running workout CrossFit Open 17.4 @ 9am tomorrow where you can come and check it out and see what actually happens in a CrossFit Comp type environment.

Also we will be launching a NEW Monday Lunch time class from next week (not a CrossFit class), @ 12.15 – 1pm more like an F45 type session to get you started, feel free to swing in and have a go!

Welcome to the ‘Hustle 45’ experience

‘Hustle 45’
High intensity interval training, combined with whole body strength work designed to give participants maximum results along with optimum health and well being. No entry level of fitness, no weightlifting skills required.
The beauty of it is that it will be different every time you come in to train, just be ready to burn maximun calories!!!

5 rounds for time of:
15 Thrusters, 43/30kg lbs
10 Bar Facing Burpees
Rest 3 mins

Midline Madness
For time:
20 GHD Sit-ups
50m Double Kettlebell Front Rack Carry (24/16kg)
10 GHD Sit-ups
50m Double Kettlebell Front Rack Carry
5 GHD Sit-ups
50m Double Kettlebell Front Rack Carry

*if you are doing the Opens then you will do this:
24 mins EMOM
Min 1: 6-8 ring dips
Min 2: 10 burpee over bar
Min 3: 5-7 Thrusters 43/30kg
Min 4: rest

Also if you are involved with a sporting team in Canberra and your ovals are closed over the coming weeks we would love to have you here at CrossFit SFS. With over 1000m2 we can look after your sporting team.

author: Scotty


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