Archive for month: January, 2017
31
01
2017

Wed 1/2/17 – Kids Fitness

Don’t forget, kid’s fitness starts back today 4pm start for kiddies…. Still time to register : info@crossfitsfs.com CrossFit SFS session for the day: Conditiong 1 4 x 400m runs rest 60 sec Conditioning 2 “Marston” AMRAP 20: 1 Deadlift 150/90kg 10 T2B 15 lateral Burpees...

30
01
2017

Tues 31/1/17 – Canberra Strength and Conditioning

If you are involved in a sporting team and are looking for some different sessions, then hit us up at CrossFit SFS and we will look after you! Strength (10 mins)  6 x 3 Front Squat (70-85%) Rest 90 sec minutes Every 2 minutes, for 14 minutes: Ground to Overhead Barbell Cycling 10 Power Clean & P...

29
01
2017

Mon 30/1/17 – New coach @ CrossFit SFS Canberra

Well as most of you have seen we have a new coach that has joined our team here at CrossFit SFS in Luke Douglas! Luke comes to us with a wealth of knowledge, Level II CrossFit Coach, Personal Trainer, and outdoor adventure guy. One of the top CrossFit athletes in the country as well, and a really ni...

26
01
2017

Fri 27/1/17 – Weights and Mates Apparel Canberra

Be sure to check out our range of Weights and Mates apparel, either here at CrossFit SFS, or online : weightsandmates.com Lifting EMOM 15 min jerk of choice (full) 1st 5 mins 3 jerk @ 70% 2nd 5 mins 2 jerk @ 75% 3rd 5 mins 1 jerk @ 80+ CONDITIONING 7 rounds for time of: 10 1/2 Kettlebell Swings, 32/...

24
01
2017

Wed 25/1/17 – Breathing and Bracing Seminar Canberra

Here at CrossFit SFS in Canberra we will be holding our first of many seminars for the years, and our first comes just in time for the CrossFit Opens. Check out the image for details!! CrossFit SFS WOD for the day: Lifting (10 mins) 1-1-1-1-1 snatch *ensure a solid warm up Strength build to max Fron...

23
01
2017

Tues 24/1/17 – 2017 CrossFit Opens

Don’t forget it is time to jump on and register for the 2017 CrossFit Opens. It will be great fun and we will all be doing the workouts, and yes there are FULL scaling options for everyone, so we can all do it. Click here to register: https://games.crossfit.com/ then follow this: Step 1: regis...

19
01
2017

Fri 20/1/17 – CrossFit SFS Canberra

What we live by here at CrossFit SFS : Family, Friends, Community LIFTING EMOM 15 min snatch (full) 1st 5 mins 3 snatch @ 70% 2nd 5 mins 2 snatch @ 75% 3rd 5 mins 1 snatch @ 80+ CONDITIONING 3 rounds for time of: 30 Wall Balls, 9/6kg 60 plank taps (on toes) Target: 8 mins Cap: 12mins Midline 5 mins...

18
01
2017

Thurs 19/1/17 – CrossFit Home WOD’s Canberra

Hey guys, I will post some video footage up of some of the movements for the CrossFit home WOD’s soon. Have had a few of you ask some questions which is great, so I will do some short vid’s to cover those! CrossFit SFS Session Snatch 3 x 3 @ 75%+ Lifting 3 x 3 Snatch Pulls @ 90% of 1rm C...

17
01
2017

Wed 18/01/17 – CrossFit in Canberra

Have you just moved to Canberra? Looking for a change in your training in Canberra from old Gym/Health Club in Canberra? Then come on out and check out CrossFit SFS, Hume Canberra for all things fitness! We now have beginners classes Mon & Thurs night from 7pm teaching everything you need to kno...

15
01
2017

Mon 16/1/17 – Canberra Fitness Centre set to expand

We are pleased to announce that in the coming weeks we will be doubling our space to 1000m2, which will be one of the BIGGEST CrossFit fitness facilities in the Country and the biggest in Canberra! New toilets are already done, setting up the new space is next, then the showers will follow! It will...

11
01
2017

Thurs 12/01/17 – Strength and Conditioning Canberra

  For all your sporting needs, then look no further than the host of trainers we have at our Canberra Gym at CrossFit SFS Hume Canberra that can assist yourself and your sporting teams with any Strength and Conditioning for the upcoming sporting season. Hit us up for a session, you can come to...

10
01
2017

Wed 11/01/17 – Kid’s Fitness back for 2017

Time to get the kid’s sorted for the school term!! For those keen to get the kids back into action, then please let us know as we are now taking bookings: Mon 4.15pm : 4 – 9 yr olds Wed: 4.15 : 10 – 16 yr olds CrossFit SFS session of the Day Cond 1 21-15-9 Power clean 60/40kg HSPU...

09
01
2017

Tues 10/01/17 – Boot Camps Canberra

Don’t forget we have lunch Boot Camp sessions in Tuggeranong and Canberra City from Mon to Thurs, it is FREE for all CrossFit SFS members!! CrossFit SFS session of the Day Lifting 7 mins 3rm OHS Cond 1 – 8 min AMRAP 50 wall ball max unbroken CTB (RX + MU) Cond 2 Metcon (AMRAP – Rou...