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08
01
2018

Mon 8/1/18 – Classes back at Canberra Gym

By Scotty 0

Welcome to 2018. We hope you have had a great break and are ready to hit the ground running for 2018.

For all your health and fitness goals, here at CrossFit SFS we have the team to get you what you want and deserve!

So if you are looking to make a change in 2018 then hit us up, we would love to have you join our team and experience the way forward for health and fitness.

With over 30 classes to choose from – CrossFit, Hustle 45 (our ALL NEW CrossFit meets F45 class), Weightlifting, Kids classes, Strength & Gymnastic classes & Personal Training we have the right class for you.

CrossFit SFS Workout of the day:

Warm up
2 rounds
100m row
10 1 arm/leg KB dead
10 hollow rocks
2 rounds
100m run
10 dish/arch bar
5ea KB press @ light

Strength:
5 x 7 OHS
s/s with
5-7 ring dips

Cond:
14 min AMRAP
27/21 cals row
21 CTB
15 burpee box jump
9 c&J 50/35kg
Pick a variation on pull-ups today that would allow you to get through in no more than 2 sets when fresh.
On the clean and jerks, athletes should use a weight that they could complete unbroken when fresh. Burpee Box Jumps are not over the box, just regular box jumps with full extension at the top of each rep.

author: Scotty

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