Tag archive for: 2015 Capital Unbroken Challenge
04
10
2015

Mon 5/10/15

EMOM 10mins Odd-#toes to bar Even-#kipping handstand push ups make sure you keep the reps small, and the repetitions perfect. *there are no set numbers and no repetition goals. POWER(12mins) starting with a 5 minute clock find a three repetition Max touch and go squat clean for the day then every mi...

02
10
2015

Super Sat @ CrossFit SFS 3rd Oct

Don’t forget $500 cash up for the first to 50 cals courtesy of Tiffen & Co @ the 2015 Capital Unbroken Challenge CONDITIONING FIGHT GONE BAD 3 by 1min rounds Wall ball sumo deadlift high pull 35/25kg box jumps 20″ push press 35/20kg row for calories REST 1 min

01
10
2015

Fri 2nd Oct – Capital Unbroken Challenge

Only a week to go before we get into the 2015 Capital Unbroken Challenge, if you are available any help would be greatly appreciated!!! Huge shout out to the Canberra Trophy Centre for doing up the trophy’s for the winners!!! MONDAY 4th – 1 class @ 9am Warm Up Turkish get ups 20 each arm...

30
09
2015

Thur 1/10/15 – Capital Unbroken Challenge

SKILL (20mins) EMOM 20mins Odd min HSPU Even min STRICT pull ups (N=practise being upside down + use a band, I= decrease ROM with ab mat + low rep pull ups, A- pick worse movement from kip and strict and perform) STRENGTH (10mins) Deadlift 5 @ 65, 5 @ 75, 5 @ 85. AMRAP @ 80% *back to stay straight o...

29
09
2015

Wed 30/09/15

Thanks to GymQuip for getting on board for the 2015 Capital Unbroken Challenge SKILL (7mins) Handstand walk work N= Wall climbs I= Alternate arm shoulder taps A= HS walk *U as a fun warm up Dont get injured, be sensible. SKILL 2 (10mins) EMOM 10mins (same minute) 10 toes to bar + 5 Push press @ 50%...

16
09
2015

Thurs 17/9/15 thanks E Glaze

The owner of E Glaze, Shane Riley concentrating here!! Awesome bloke, great to have around and great sponsor of the Capital Unbroken Challenge thanks mate.. SKILL (7mins) EMOM 7mins toes to bar skills STRENGTH (10mins) Strict press 3 @ 80%, 3 @ 85%, 2 sets of AMRAP @ 90% SKILL/STRENGTH (10mins) PAUS...

15
09
2015

16/9/15 @ CrossFit SFS Canberra

Hey awesome members, if you haven’t yet, NOW is the time to register for the 2015 Capital Unbroken Challenge, powered by RAW Fitness Equipment!!! SKILL (7mins) EMOM 7mins 10 KBs (N= 24/32kg to eyes, I and A 24/32kg over head + 10 box jump (step down) POWER (10mins) in 10mins find a tough HANG...

13
09
2015

Monday 14/9/15

Huge shout out to another of our awesome Capital Unbroken  Challenge Sponsors in Urban Paleo, these guys take all the worry & work out of cooking and do it for you. With weekly delivery to Canberra and a great price, get your nutrition on track with these guys!! POWER (10mins) Used an extended w...

11
09
2015

CrossFit SFS Hume, Super Sturday

How says Canberra Mum’s can’t train hard? This girl is now 26 weeks pregnant and can still get it done!! If in a controlled environment training is one of the best things for both you and your expecting bub. Free 2 week trial here @ CrossFit SFS in Hume for all the Canberra Mum’s (...

10
09
2015

Capital Challenge Sponsor

A huge shout out another of our awesome sponsors for the 2015 Capital Unbroken Challenge, in Pure Limits!! ‘Pure Limits is a premium supplier of functional fitness apparel to Australia and the world. They design and manufacture the gear to support CrossFit and other extreme fitness athletes....