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25
05
2016

Thurs 26/5/16 – Boxfit, CrossFit, Boot Camp, Weightlifting Canberra

By Scotty 0

Well here at CrossFit SFS in Canberra we are pretty much your stop shop when it comes to anything Fitness in Canberra A.C.T

CrossFit : check
Boot Camp: check
Weightlifting: check
Boxfit: check
Life style Coaching: check (hopeblossoms.com.au)

If you haven’t been out and checked out CrossFit SFS here in Hume, then we would like to offer you are a FREE 2 weeks to try it out for yourself!!

FREE

You need to come and try CrossFit for yourself rather than listen to what people say to you!! Once you come in and have taken thru the foundations, shown and explained how it all ‘really’ works I promise you, you won’t be disappointed!

What have you got to lose (maybe a few kilo’s)??

“If you keep doing what you have always done, you’ll get what you have always gotten”,¬†Tony Robbins

STRENGTH 1
Deadlift find a heavy triple LOWER and RESET (NOT TOUCH AND GO!!) in a 10min period
THEN
Pair up with someone of equal strength and alternate tabata deadlift rounds with your partner for 5mins. Deadlifts are @ 70% of heavy triple

STRENGTH 2
Floor press
Pair up with someone of equal weight (roughly)
Accumulate 60 reps between you changing as needed
Males @ body weight Females @ 60% body weight

CONDITIONING
10min ladder
1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6 etc etc
cal row
wall ball

RX+
2km row
50 wall ball @ 12/9kg
1km row
35 wall ball @ 12/9kg
500m row
20 wall ball @ 12/9kg

author: Scotty

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