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Tag archive for: Needham CPA
19
04
2018

Fri 20/4/18 : Capital Fitness Challenge

Final Date will be released next week for the 2018 Capital Fitness Challenge! STAY TUNED Warm up 2 rounds 1 min bike/row/run 5 tempo front squats 10/5kg Kano hip complex Strength : 10 mins 5 x 3 pause back squats @ tempo 3,3,3,3 (3 sec down, 3 at the bottom, 3 sec up, 3 sec at the top) – one l...

23
10
2017

Tues 24/10/17 – Needham CPA sponsor Capital Challenge

Huge shout out to our major sponsor for the Capital RAW Challenge in Nedham CPA, if you need anything tax, financial services then these are the guys!! Oh and YES there is swimming this year (yes there are options to scale but you will still be getting in the POOL)… Lifting – 12 mins (wk...

17
10
2017

Wed 18/10/17 – Capital Challenge Sponsors

Be sure to jump on and support our sponsors of the Capital Challenge at every chance you get (check below for list) Warm up 3 rounds 3 laps shep 10 ea OH KB lunges (1 bell only) 5 ea KB windmills Skills 10 min EMOM Odd: 3-7 strict ring dips Even: 15 sec chin over bar (5 eccentric’s) Conditioning 11m...

12
09
2017

Wed 13/9/17 – Needham CPA @ Capital Challenge Canberra

With tax time upon us be sure to book in with one of our major sponsor’s for the Capital Challenge in Needham CPA and get your tax sorted ASAP CrossFit SFS workout of the day Lifting – complex EMOM 8 1 x power clean + hang squat clean + Jerk *add weight ea set (heavier than last week) Co...

02
08
2017

Thurs 3/8/17 – Capital Challenge Sponsor

And another sponsor for the Capital Challenge, thanks to Needham’s CPA for coming on board as one of the major sponsor’s for 2017. For all you accounting/ tax work hit these guys up : Needham CPA CrossFit SFS WOD : Lifting – 15 mins Snatch 15 mins 4 x 3 position snatch @ 70-85% (fo...