Archive for month: August, 2015
31
08
2015

Tues 1/9/15

Thanks to Canberra Word of Mouth & The Canberra Page for running a feature on me, was great! Please jump on like & share it around for me guys!! https://www.facebook.com/thecanberrawordofmouth/photos/a.953817294643976.1073741828.953166148042424/1234610366564666/?type=1&pnref=story SKILL...

29
08
2015

Mon 31st Aug @ CrossFit SFS Hume

STRENGTH (12mins) Back Squat Test for 1rm POWER (10mins) Build to a 2rm HANG squat snatch in only 10mins *Touch and go at the thigh…… NOT dumping and reset CONDITIONING (30mins) each interval to be performed at 90% effort There is a total of 12 efforts 3 sets Row (N=200, I= 250, A= 350m)...

28
08
2015

Super Sat 29/8/15 @ CrossFit SFS Hume

CONDITIONING TEAM ANGIE in teams of 4………. Complete 800m run as a team then 400 pull ups (change as required & band as needed) 400 push ups (change as required) 400 sit ups (20 at a time) 400 air squats (20 at a time) Finish with 800m run One member working at at time all member...

26
08
2015

Thurs 27/8/15

Shout out to one of our sponsors & CrossFit SFS in Shane & the E Glaze team, thanks for getting behind the 2015 ‘Capital Unbroken Challenge’ to register, would love to have as many of the box members competing as possible.. SKILL (8 mins) CTB Pull ups EMOM N – Band as requi...

26
08
2015

Job Offer @ CrossFit SFS Hume ACT

Hi All, I am on the hunt for a qualified CrossFit Coach to join the team here at CrossFit SFS. Required: CrossFit Level 1 First Aid Cert III & IV (preferred but not a must) Energetic, vibrant person plus any other quals certainly an advantage Unfortunately we have one of our trainers moving on i...

26
08
2015

Personal Training @ CrossFit SFS

If you are looking to go that extra step with your training, or simply looking to get fitter/faster/stronger, I have a few openings for Personal Training times now available. Or if you want to hone in on some particular skills for CrossFit or your chosen sport, then I can help you with that as well...

25
08
2015

Wed 26/8/15

SKILL + WARM UP (10mins) Pull ups N/I – # EMOM (min band) A – weighted strict 2 – 7 reps EMOM CONDITIONING (35 mins) *scored as one workout MUST adhere to rest periods wall balls Novice 90, Intermediate 120, Adavance 150 REST 3mins 5 rounds of 12 deadlifts 9 HANG power clean 6 push...

24
08
2015

2015 ‘Capital Unbroken Challenge’ Apparel Sponsor

I would like to introduce you to a legend of a company that are making waves in the Australian CrossFit Community. Unbroken Athletic Apparel   Super pumped to have these guys as the major sponsor and the chosen apparel for the 2015 Capital Unbroken Challenge, Powered by RAW Fitness Equipment. W...

21
08
2015

Super Saturday @ CrossFit SFS

TEAM of 4 Helen 10 rounds of 400m run 21 swings 12 pull ups *Logisitics There is a team of 2 with in each team of 4. A team of two will run 400m together and tag the other team of 2. The other team of 2 perform 21 swings each (at the same time). Tag the first pair of 2 who will perform 12 pull ups e...

19
08
2015

Beef Burger

A tasty little number I make for myself from time to time when I am really being good with my food intake for all you guys @ CrossFit SFS doing the Whole 30 this month Ingredients: Tasty version: 1 kg of grass-fed beef mince 1 large onion, minced few gloves of garlic, minced 2 eggs almond meal 1/2 c...