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Archive for month: November, 2016
30
11
2016

Thurs 1/12/16 – New Program block at CrossFit SFS

Hey gang, So a quick update on the programming for CrossFit SFS. I have started too, and will continue to be changing the programming over the coming weeks here at CrossFit SFS. As we draw nearer to the CrossFit Open’s I will be switching it up a bit to give a little bit of focus to some metco...

28
11
2016

Tues 29/11/16 – Gift Vouchers for Personal Training/Coaching

Hey guys if you are looking for a present to give to anyone for Christmas we will have gift vouchers available early December for people to buy.. Or we have a host of Weights and Mates & Unbroken Apparel, JAW Grips, Wrist Straps, ASN Supplements LIFTING A. Five sets of: Narrow-Grip Overhead Squa...

27
11
2016

Mon 28/11/16 – CrossFit SFS Canberra Xmas Party

Don’t forget our CrossFit SFS Christmas Party is coming up on the 10th Dec, save the date… Strength Super set Four sets of: 3 snatch balance @ 70% 1rm 5 Push Press same weight 3 Weighted Supinated-Grip Pull-Ups (underhand) 5 Push Jerks same weight Rest 90 seconds CONDITIONING “Move Mount...

24
11
2016

Fri 25/11/16 – CrossFit SFS Hume Canberra here to help!

Sign up to CrossFit SFS Hume Canberra in December and get 3 FREE coaching sessions to get your goals/vision/direction in place for what you want to achieve with your health and fitness. CrossFit SFS session for the day” CONDITIONING 2 Rounds Run 1200m rest :60 400m rest :90 200m rest 2:00 x 2...

22
11
2016

Wed 23/11/16 – Work hard/ rest hard @ CrossFit SFS

Little bit of short ALL out effort stuff today @ CrossFit SFS Hume, Canberra Gym Don’t forget we are fully stocked with Weights & Mates, Unbroken apparel along with , JAW grips, ASN Supplements, speed ropes, jut come and see Scott… COND AMRAP 4 mins: 25 Cal Row 25 Burpees 25 Chest-to...

20
11
2016

Mon 21/11/16 – Canberra Gym that is family owned!

Ever feel like you are just another number at your ‘local’ Gym/ Health Club in Canberra? Well probably because you ARE!! Most of the ‘local’ gyms, are National Chains not locally owned and operated, so to them you are just another number.. Why not try out something different...

18
11
2016

sat 19/11/16 – Super Sat @ CrossFit SFS Gym Canberra

Looking forward to another Super Saturday session here at CrossFit SFS, Gym in Hume Canberra. This one is going to be great fun!! Teams of 3 5 rounds for time 1000m row (change every 250m) 1st round 100 floor press @ 40/30kg 2nd round 100 front squat @ 40/30kg 3rd round 100 swings 32/24kg to eyes 4t...

17
11
2016

Fri 18/11/16 – SFS members hitting up some comps

Hey guys there is a host of comps coming up! Be good to get a few around and do a few comps, they are great fun and I promise you, when you do 1 everything changes! They can always be scaled so don’t feel intimidated, if you want to know more come and see me… Scotty We have : Christmas I...

14
11
2016

Tues 15/11/16 – Canberra Health and Fitness in Hume

Come check us out here at CrossFit SFS in Hume, your one stop shop for all things fitness POWER 1 (10mins) Snatch 3, 3, 3, 3, 3 *each set is heavier than the set before CONDITIONING *split into 2 workouts. 10mins for max reps, 5mins for max weight A) 10 by 1min rounds for max reps Odd mins- toes to...

13
11
2016

Mon 14/11/16 – FREE fitness in Canberra

Up till December 31 we will be offering 2 weeks FREE here at CrossFit SFS Canberra (including your foundations normally $149, you will also receive 2 FREE coaching sessions $250 to work out your goals/direction for you here at CrossFit SFS). Tell your friends and come join our little fitness family/...