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20
09
2016

Wed 21/09/16 – Canberra Mum’s FREE Creche

By Scotty 0

In case you haven’t heard we have FREE creche for our 9.30am Mon – Fri…

If you are looking for a change from the gym or health club scene in Canberra & want to come and check CrossFit out then CrossFit SFS is the place to be! Learn in a safe controlled environment whilst your kids are being well looked after (and you get that hour to yourself!!).

CrossFit SFS daily WOD:

WARM UP/SKILL – up & down
5, 10, 15, 20, 25, 30, 35, 40, 45, 50 double unders
If unable to do this then
10sec practice 10sec rest
15sec practice 15sec rest
20sec practice etc etc upt to 50seconds of practice

STRENGTH
Build to 75% of 1rm. You then have 5 sets of front squat written
5, 5, 5, 5, 5,
• each set attempt to be heavier than set before. Even if by only a kg

CONDITIONING
3 rounds of
15 lateral burpees
15 push press @ 40/30kg

RX+@ 55/40kg

author: Scotty

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