fbpx
Archive for month: July, 2016
31
07
2016

Mon 1/8/16 – It is go time at CrossFit SFS Canberra

Nearly time to flick the switch and up the ante on the training here at CrossFit SFS Canberra, stay tuned! SKILL Alternating tabata rounds for 8mins 20 on 10sec rest Odd rounds- HSPU Even rounds- double unders RX + As above Odd: # bar muscle up Even: 2 strict + # kipping HSPU POWER For the day Find...

29
07
2016

Sat 30/07/16 – Canberra Fitness Club Super Saturday

Here at CrossFit SFS, one of Canberra’s best Fitness Centre’s, we like to train and suffer together somedays (usually a Saturday). Here is a cool little pairs WOD In teams of 2 Buy in 10 ea strict pull ups (make me hard add weight or lighter band based on skill) THEN 20 rounds (10 altern...

27
07
2016

Thurs 28/7/16 – Fitness Centre Hume Canberra

SKILL HSPU Every 30seconds for 6 mins Perform 2-3 good clean crisp reps RX + 5m HS walk + 5 strict HSPU + 5 kipping HSPU POWER Power clean 2, 2, 2, 2 (touch and go doubles) STRENGTH Back squat 5, 5, 5 (3 sets of 5- as a guide 75%, 80% and 3-5 reps @ 85%) CONDITIONING 7 rounds for time (10mins cap) 1...

26
07
2016

Wed 27/07/16 – strength and conditioning at CrossFit SFS

There is plenty of Strength and Conditioning going on at CrossFit SFS in Canberra at the moment. If you have hit a wall with your training, then why not come and try something a bit different. Don’t forget Summer is coming fast!! With CrossFit, Boxing, Boot Camp, Strength & Weightlifting,...

25
07
2016

Tues 26/7/16 – CrossFit Games was insane

Well what can I say, the 2016 CrossFit Games was RIDICULOUS!! Will post up more when I return!! I am off to play in the Mountains for a few days at Yosemite National Park, talk soon!! Scotty POWER Build to a heavy single jerk in only 7mins THEN 1.1.1.1.cluster set @ 90% of todays single. Perform 3 s...

24
07
2016

Mon 25th July – Strive Weightlifting dominate ACT titles

Amazing effort by the Strive Weightlifting Team at the recent ACT Weightlifting Titles. Our guys smashed it. Thanks to everyone that came out and supported our crew and to Waz for the awesome photos again!! SKILL EMOM 7mins 8 toes to bar or kips to workable range + 20 double unders RX + EMOM 7mins 4...

22
07
2016

Sat 23rd July – Team Super Saturday fitness @ Canberra Gym

As usual it is team Super Saturday here @ CrossFit SFS in Hume. The Canberra Gym that does it all… In teams of 3 Buy in 200m run (each in relay form) 2 people NOT running are to hold a plank THEN Accumulate 150 thrusters @ 40/30kg 150 pull ups 150 box jump overs *one athlete works, one athlete...

19
07
2016

Wed 20th July – Capital Unbroken Challenge Canberra

Yes the 2016 Capital Unbroken Challenge is back Sat 8th & Sun 9th October and we are NOW taking regos for this 2 days event!! Saturday will be an arvo/evening session starting @ 2pm & Sun from 7am Everyone enters the one division and based on your performance on day 1 will determine whether...

18
07
2016

Tues 19/07/16 – Fitness Gym in Canberra with variety!

Did you know everytime you walk into a CrosFit gym you will do something different? Well here @ CrossFit SFS gym in Canberra we are NO different. Come in and check out the fastest training method in the world! Hit me up for a FREE TRIAL SKILL Pull ups 1 set of max reps THEN 4 sets of max pull ups @...

17
07
2016

Mon 18/07/16 – CrossFit SFS coach @ CrossFit Games 2016

Well I am here in L.A! So hot here in LA, I can’t believe it , just going to leave this here:           Looking forward to the CrossFit Games first up, couple of days to relax and settle in and do some training before I head out to watch Sascha from CrossFit Cartel kil...

15
07
2016

16/07/16 – Super Saturday fun @ Canberra Gym in Hume

Little bit of pairs fun on this fine Saturday morning here @ CrossFit SFS gym Hume A.C.T Part I 3 by 6min rounds Min 1 wall ball 9/6kg Min 2 SDLHP 35/25kg Min 3 box jump 24/20′ Min 4 push press 35/25kg Min 5 row for cals Min 6 rest Part II 30 thrusters for time 60/40kg Part III 50 deads @ 100/...

14
07
2016

Fri 15/07/16 – See ya later Canberra, off to the CrossFit Games!!

Hey all, just to let you know that I am off on a little to become a better business owner and coach. Over the next two weeks I will be training at some of the best CrossFit Facilities in the world with stops @ NorCal CrossFit, Long Beach CrossFit, Hermosa Beach CrossFit, CrossFit San Francisco just...