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Archive for month: September, 2016
30
09
2016

Sat 01/10/16 – Canberra Gym, Super Saturday Fitness

We always have a fun group type Super Saturday of Fitness here at CrossFit SFS in Canberra! So if you are bored of your same routine and want to have a bit of fun, come and try a Canberra Gym with a difference (where the instructors actually know your name)! A) In teams of 2 (30mins) 40 OHS @ 35/25k...

29
09
2016

Fri 30/09/16 – Canberra Fitness Pairs Competition

Last few days to register for the Capital Unbroken Challenge!! Calling all Canberra Fitness Clubs, Canberra Personal Trainers, Canberra Boot Camps. If you think you have or any of your members have what it takes to be Canberra’s fittest then this is the test for you!! Last few to register : ht...

29
09
2016

Thurs 29/09/16 – Fitness in Canberra

SKILL (10mins) Toes to bar in open gym type coaching Those who are proffecient is to try and perfect the movement doing sets stopping short of failure. Those who are not are to work skills and drills to develop the movement. 15mins STRENGTH (EMPHASIS) Back Squat 1, 1, 1, 1, 1, 1, 1 This is 7 working...

28
09
2016

Wed 28/09/16 – WOD Freak sponsor Capital Unbroken Canberra

Huge shout out to WOD Freak apparel for coming on board for the 2016 Capital Unbroken Challenge, powered by RAW Fitness Equipment, here in Canberra this year. Check out all their awesome gear here: WOD Freak CrossFit SFS WOD WARM UP/SKILL (5mins of tabata) Alternate rounds Tabata ring dip hold Tabat...

26
09
2016

Tues 27/09/16 – Capital Unbroken Challenge Canberra

The last week to register for the 2016 Capital Unbroken Challenge in Canberra. Click here to register: Unbroken Challenge CrossFit SFS WOD: WARM UP/SKILL (8mins) 10mins working on HS walking and body control *hollow rocks and holds, HS shoulder taps, WALL HS walks onto and off a plate/s. No injuties...

23
09
2016

Sat 24/09/16 – Kids Fitness back for term 4 CrossFit SFS Canberra

Rego’s now being taken for term 4 Kids Fitness sessions at CrossFit SFS Canberra. To book in please see Scott or Lisa or click here to register: click here CrossFit SFS Super Sat pairs WOD In a two person team 50 clean and jerks @ 60/40kg 50 strict pull ups 50 ring dips 100 wall ball 9/6kg 100...

22
09
2016

Fri 23/09/16 – Canberra Fitness Club for everyone

What makes us different here at CrossFit SFS in Hume, Canberra is that there is actually someone at our facility to coach you each time you come in. Here at CrossFit SFS you are not just another number like many Health Clubs. SKILL/WARM UP/TECH 15mins on split jerk tech *drill into athletes vertical...

20
09
2016

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

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 k...

19
09
2016

Tues 20/09/16 – Capital Unbroken Sponsor RAW Fitness Equipment

Big shout out to one of our major sponsor’s for the Capital Unbroken Challenge in RAW Fitness Equipment. These guys have you covered for anything CrossFit. You can check out all their gear here: RAW Fitness CrossFit SFS daily WOD: SPEED/ Warm Up 10 by 10m sprints *each sprint start in a differ...

18
09
2016

Mon 19/09/16 – Kids Fitness Canberra Term 4 Bookings

Canberra Mum’s & Dad’s With the football season now over why not head out and bring the kids in to try something a little different this year?? Here at CrossFit SFS in Hume, Canberra we cover a whole array of fitness & skills for the kids to get them fitter/stronger/more co-ordin...

16
09
2016

Sat 17/09/16 – Needham’s Accountant sponsor Capital Challenge

A huge shout out to Needham’s Accountancy Canberra, for coming on board and sponsoring the 2016 Capital Unbroken Challenge. For all your tax needs these are the guys to see. Click here to find out more: Needham’s CrossFit SFS Super Saturday WOD: Teams of 3 complete AMRAP 20 of the follow...

15
09
2016

Fri 16/09/16 – E Glaze Canberra Capital Unbroken Sponsor

Huge shout out to Shane from E Glaze for jumping on board and sponsoring the Capital Unbroken Challenge : rego here         CrossFit SFS WOD A) In pairs (30mins) 800m farmers carry 24/16kg a hand 400m front rack carry 24/16kg a hand 200m overhead carry 24/16kg a hand *change the...

14
09
2016

Thurs 15/09/16 – Capital Unbroken Challenge Canberra 8th Oct

Capital Unbroken Challenge at CrossFit SFS Canberra is only 1 month AWAY, only 2 weeks to register: Capital Unbroken CrossFit SFS WOD WARM UP/SKILL (6mins) Clean and jerk POWER (12mins) Clean and jerk 3, 3, 3, 3, 3, SKILL 8mins HSPU Odd min: 3 wall walks Even min: 6-8 HSPU (pike push ups) [HRPU] CON...

14
09
2016

No time to train?

I have been in the fitness industry for 22 years now and trust I have heard them all! Hello my name is Scott Williams and I am a CrossFit Coach & fitness trainer based in Canberra. So what is the number 1 excuse I get: TIME The number one excuse why people don’t exercise is that they don...