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...

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...

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/...