Blog
  • Main page
17
09
2018

Tues 18/9 : Workout for Drought at Canberra Gym

By Scotty 0

CrossFit SFS will be doing it for Charity this Saturday with the Workout for Drought Relief, for all the farmers doing it.

It is open to anyone to attend any session on Saturday, so please come on out bring a friend and make a donation to a very worthy cause.

7.30am : Weightlifting Class
8am : Strive 45 HIIT
9am : CrossFit

The only catch is that EVERYONE must bring a $$$$ in the form of some sort of note for donation for the appeal.

I will will have the link to donate for those that cannot make it to our classes on Saturday in the coming day or two


SFS Workout of the Day

Warm Up
500m row then
10 ea side KB Deadlift 12/8kg
6 ea KB Thrusters
4 ea KB Press
2 ea KB Snatch

Gymnastics: HS (week 3/6)
6 – 8 min tech skills work & progressions
then
Options
7 x 5 (adv = rx)
5 x 6 (adv/int = 1-2 mats)
4 x 5 (int/beg = pike on box/ground)

Strength: 15 mins
4 x 3 Back Squat @ 75%
5 x 2 back squat @ 80%

Cond
6 rounds for time
5 Power cleans
3 STO 80/55 | 60/40kg | choose own load
10 burpees
50 DU (100 singles)

 

author: Scotty

Comment
0

Leave a reply