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26
05
2019

Mon 27/5 : Class Changes at Canberra Gym

By Scotty 0

Effective immediately we have some changes to our timetable here at CrossFit SFS &Strive 45 Canberra:

  1. Thursday gymnastics will now be running EVERY week at 7pm
  2. Friday 4.30pm is NOW 5pm
  3. FREE Friday every week

**Also please note we will be doing our post WOD team catch up BBD/drink every 4 – 6 weeks after the Friday arvo class, we would love to see both the CrossFit & Strive groups get together and hang out.


CrossFit SFS workout of the day

35 min time cap

Teams of 4
4 x GTS (45kg/35kg)
8 x KBS
12 x Wall Ball
Split preferably into 2 guy, 2 girl teams.
complete 10 rounds per person
** two working at a time**
every 2 mins everyone completes 5 burpees

then
max cals on the rower in remainder


Strive 45 HIIT workout of the day

Teams of 3

5000m row

after each turn on the rower perform

5 burpees
10 ball slams (fast)
15 hollow rock

author: Scotty

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