• Main page

The CrossFit Open

By Scotty 0

Well The CrossFit Open is coming up fast and we would love you all to be apart of it with us here at CrossFit SFS

How it works:

  1. Register here: The Open
  2. join the CrossFit SFS affiliate team
  3. Jump in with us we hit for the 3 weeks with our Friday night Lights event & also our Super Saturday

What you need to know:
1. everyone can compete, there are divisions for a deadset beginner, right through to the advanced athlete
2. you are going to do the workout anyway
3. you can buy a rego as a gift to someone as weel
4. It is a fun awesome community builder where we can all hang out, cheer each other on and push each other to do or try something we maybe could not do.

So what are you waiting for??

CrossFit SFS – Workout of the Day


2 rounds:
200m Jog (increasing pace slightly each round)
10 x Empty Bar Strict Press
10 x Single Arm KB Deadlifts (5 per arm)
10 x Step Ups holding KB

Specific Warm Up
3 rounds:
5 x Push Press (increase weight slightly each round)
4 x KB Swings
3 x Box Jumps

“Running Jack”

(20-50 mins):
“Running Jack”
AMRAP 30 minutes:
Run 200m
10 Push Press (50/35kg)
10 Kettlebell Swings (24/16kg)
10 Box Jumps (24/20″)

author: Scotty


Leave a reply