fbpx
Archive for month: December, 2016
29
12
2016

Fri 30/12/16 – Family, Friends, Community @ CrossFit SFS

Here at CrossFit SFS we are all about family, friends, and community. Come and try CrossFit SFS Canberra and Strive Weightlifting out and see where the future of Canberra Gyms and Fitness is going!! CONDITIONING 4 rounds for time 10 deadlift @ 120/90kg 15 toes to bar 15 front squat 45/30kg 10 HRPU 5...

28
12
2016

Thurs 29/12/16 – Skills and Strength at Canberra Gym

All about the skills and strength today here at CrossFit SFS, Canberra Strength and Conditioning facility. SKILLS Alternating minutes for 12mins Odd- 10 wall ball + 3 muscle ups (9 ring dips) Even- 10 push press @ 50/35kg + 30 double unders STRENGTH 3rm front Squat STRENGTH SUPERSETS EMOM for 16mins...

27
12
2016

Wed 28/12/16 – CrossFit home/travel WOD

During this week I am posting both CrossFit SFS box sessions plus a travelling WOD for everyone not in Canberra, so there is no excuse not to get a session done. The travel WOD’s require zero equipment for you, so jump in and have a go, something is better than nothing! ACTIVE SKILL WARM UP 3-...

26
12
2016

Tues 27th Dec : CrossFit in Canberra all year

At CrossFit SFS Canberra, we will only be shutting today and then we are back into it from tomorrow! Check the timetable below. Here is the CrossFit SFS WOD of the day + I have done a little home/travelling WOD for you as well CONDITIONING/SKILL Alternating minutes for 10mins Odd mins 8 cal row + 10...

21
12
2016

Thurs 22/12/16 – Canberra Fitness Centre, CrossFit in Canberra

With Xmas getting closer, NOW is NOT the time to stop training. Yes we may have had a few parties and indulgences, but put the hard yards in for a few more sessions, it will pay big dividends for you when you come to getting back into it here at CrossFit SFS Canberra. Barbell Cycling 2 RFT* 30 Deads...

20
12
2016

Wed 21/12/16 – Xmas Timetable at CrossFit SFS Canberra Gym

  Check out the image for all the times & days of the classes over the coming weeks. Other than these days we will have various classes each day and some open gym times for you all to come and train, these will be posted on the SFS Facebook page. I will also post a few home/holiday fitness...

20
12
2016

Christmas Timetable at CrossFit SFS, Canberra Gym

Hey Guys, Just letting you know we are only shutting a few days over the Christmas period here at CrossFit SFS and Strive Weightlifting Canberra. Here is our timetable of classes for the CrossFit (not sure on the Strive Weightlifting Timetable as yet) Mon 26th :    closed Tues 27th :    closed Wed t...

19
12
2016

Tues 20/12/16 – Boot Camp Canberra, Tuggeranong

Last week of Boot Camp this week in Canberra guys, we will resume at this stage Tues 3rd Jan (subject to change). CrossFit SFS WOD Conditioning Running Clock… at the 0:00 5 RFT: 10 Power Snatch, 45/30kg 10 Bar Burpee at the 10:00 3 RFT 15 Power Snatch, 50/35kg 15 Bar facing Burpees at the 20:0...

18
12
2016

Mon 19/12/16 – 1rm Testing at CrossFit SFS Hume

Finishing off the 8 week block and back testing some of lifts for the end of the year this week here at CrossFit SFS Hume, Canberra so dig deep and hit them hard. LIFTING Clean and Jerk 5×3 Clean and Jerk at 75% – no TnG STRENGTH (EMPHASIS HERE) 3rm Strict Press 5rm Front Squat Strength C...

16
12
2016

Sat 17/12/16 – Canberra Gym, family, friends, community

As always we have another Super Saturday Pairs WOD here at CrossFit SFS. Love the Saturday sessions just to break up the mould a bit and have some fun with friends and our extended family/community here at CrossFit SFS Canberra Gym.. WOD 1: Odd Object Conditioning 15 mins (both working at the same t...

15
12
2016

Fri 16/12/16 – CrossFit Games 16.4 @ SFS Canberra

CrossFit Games WOD 16.4 today here at CrossFit SFS, Hume Canberra, get after it and if you did it at the start of the year compare your score: http://games.crossfit.com/leaderboard CONDITIONING CrossFit Games Open 16.4 As many reps as possible in 13 mins of: 55 Deadlifts, 102/70kg 55 Wall Balls, 9/6...

14
12
2016

Thurs 15/12/16 – Farewell to Alana & Adam @ CrossFit SFS

Sad day here at CrossFit SFS with the departure of Coach Alana & Adam, as they have been posted to Newcastle. From me I would like thank Alana for sticking it through when we took over 2 years ago, she has been a great part of the awesome culture we have build here over the years, along with hav...

13
12
2016

Wed 14/12/16 – Weightlifting and Strength @ CrossFit SFS

Today’s focus here at CrossFit SFS is all about the lifting and strength work today. Come and get after it… Lifting Lifting E2MOM, for 16 minutes (8 sets): Clean & Jerk *Set 1 – 3 reps @ 60% *Set 2 – 3 reps @ 70% *Set 3 – 2 rep @ 75% *Set 4 – 2 rep @ 80% *Set 5 – 1 rep @ 85% *Set 6 –...

12
12
2016

Tues 13/12/16 – Canberra Gym fitness for kids

Check back next week for days and times we will be running kids fitness sessions over the Christmas Break here at CrossFit SFS gym in Canberra Tues session Lifting Every 3 minutes, for 18 minutes (6 sets): 4 Overhead Squat (start at 50%, heavier ea set if possible) + 10 burpees Conditioning AMRAP 14...