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08
07
2018

Mon 9/7/18 : Child Minding Canberra Gym

By Scotty 0

Hey all, with the always busy school holiday break upon, just a quick message to say that you are to only bring your own children to the gym during the child minding class.

We already have our hands full with your little treasure’s and it is not fair on the girls to have too many kids!

Thank you for understanding.

CrossFit SFS Canberra workout of the day:

Warm up
2 rounds
10 cals row/ski
20 air squats
1 dish /a rch bar

Lifting (clean progression week 3)
EMOM 10
3 x Hi Hang Squat clean 65-75% (1rm)

Cond
15/12/9/6
Walls Balls 9/6kg
KBS 32/24kg
60 DU after each set
Rest 90 sec

Accessory Strength (if time)
Strength
3 x 10 BB Step Ups 35/25kg
3 x 12 Heavy Deadball floor press

author: Scotty

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