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25
10
2018

Fri 26/10 : One of Australia’s Best CrossFit athletes coming to Canberra

By Scotty 0

Really looking forward to a few hours here at CrossFit SFS with the amazing Brandon Swan.

I have been mates with this guy for close on 10 years, and he is one of the best CrossFit athlete in our country.

Fri 2nd Nov @ 6pm we have the pleasure of having him for a few hours to impart his wealth of knowledge with us for a few hours!!

He might even make an appearance at the Capital Fitness Challenge as well…

Click the image to register:

SFS Workout of the Day

Warm Up
2 min cardio of your choice
then
2 rounds (with empty barbell):
10 x Floor Press (slow & perfect)
10 x Bent Over Row (slow & perfect)
10 x Deadlift (slow & perfect)

Strength
4 x 3 Deadlift
superset
4 x 6 Bench (floor press)

Cond
EMOM 25
Min 1: 25 air squats
Min 2: 15/12 cals assault bike
Min 3: 15 V snaps on grounds
Min 4: 10 deads @ 50-60% above load
Min 5: rest
*scale as needed

author: Scotty

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