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Archive for month: August, 2016
31
08
2016

Thurs 1/09/16 – Boot Camp Canberra

Don’t forget we have lunch time Boot Camps in Canberra Mon – Thurs at both Tuggeranong and the City… We have a Boot Camp only membership option to thos unable to make it to CrossFit SFS Hume. CrossFit SFS WOD: SKILL HSPU work for 10mins RX 4mins Sets of 3-5 strict HSPU (max sets of...

29
08
2016

Tues 30/08/16 – Strength Seminar in Canberra, Florian Loock

Hey gang don’t forget the strength & powerlifting seminar is on this Sunday here at CrossFit SFS Hume Canberra with Florian Loock. Going to be a great day with world champ teaching skills, drills & technique on all things strength. CrossFit SFS WOD: POWER Snatch 2, 2, 2, 2 STRENGTH 1 F...

28
08
2016

Mon 29/08/16 – Novice Weightlifting Hume Canberra

Check out Stubbsy hitting an all time PB at the recent ACT State Weightlifting Titles, awesome work mate.. Don’t forget we will be having a novice Weightlifting Comp this Sat at CrossFit SFS Hume from 10am. Still time to register!!! CLICK HERE CrossFit SFS WOD: STRENGTH Deadlift 3, 2, 2, 1, 1,...

25
08
2016

Fri 26/08/16 – Capital Unbroken Challenge Canberra

Don’t forget to jump on register for the Capital Unbroken Challenge at CrossFit SFS Canberra coming up in 6 weeks time! register here STRENGTH – for reps & movement Front squat 3 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95% CONDITIONING (20mins) – main focus 3 rounds 400m...

24
08
2016

Thurs 25/08/16 – Meet you at the bar, Strive Weightlifting

Looking for an awesome club with heaps of amazing athletes and coaches to bounce? Then look NO further tan Strive Weightlifitng, with head coach and Commonwealth Games athlete, Kylie Lindbeck you are in good hands. Come on out and check it out anytime, just shoot us a message first: contact us Don...

23
08
2016

Wed 24/08/16 – CrossFit Girls at CrossFit SFS

Well test number 2 for the week coming up at CrossFit SFS in Hume. Let me introduce you to “FRAN”, one of the CrossFit Girls I want all of your effort placed on hitting FRAN as hard as possible.. CONDITIONING (EMPHASIS for the day) “Fran” 21, 15, 9 Thrusters @ 42.5/30kg Pull...

22
08
2016

Tues 23/08/16 – CrossFit SFS Coaches survive RIOT Squad comp 2016

Well to say it was a tough weekend would be an understatement. We had two teams from CrossFit SFS Canberra head to RIOT Squad 2016 in Gosford for the teams of 4 event held over 2 days! I still can’t feel my arms but it was an awesome weekend. I do love a good comp & CrossFit Gosford really...

19
08
2016

Sat 20/08/16 – Super Saturday @ CrossFit SFS Hume

Awesome photo here from WODshots Photography, one of your best mate, thanks heaps!! In pairs. Change as prescribed 30min CAP 100 cal row (change ever 10 cal) 90 box jump overs (change every 15) 80 toes to bar (partner is hanging change every 10) *scale hang knee/V ups 70 thrusters @ 40/30kg (change...

17
08
2016

Thurs 18/08/16 – skills and strength @ CrossFit SFS Hume ACT

More skills and strength work at CrossFit SFS today. The main focus today ring work & strict shoulder press. Why, because we all want to be stronger right? SKILL – (Emphasis for day) Muscle ups or components of Nowhere near muscle ups- work strict pull ups or rows on rings and ring dips Cl...