Archive for month: May, 2017
31
05
2017

Thurs 1/6/17 : Weights and Mates Athlete Kat Baker

Well done to Weights and Mates athlete in Kat Baker, finishing 13th Overall for the 2017 Pacifiac Regional, well done Kat.. ** NO 7am classes for the week 5th – 9th June (there will be some open gym times though, but I will let you know)** SFS WOD Lifting 2-2-2-2-2 Hi Hang Squat Clean (65-85%)...

30
05
2017

Wed 31/5/17 – “Jackie”

Time to meet another girl in “Jackie” at CrossFit SFS Canberra Warm-up 3 Steady Rounds: 16 step ups 24/20″ 15 Pull Ups (band make it easy) Strength/Lifting Perform 1-1-1-1-1 of the complex: 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Strength – 15 mins 5 x 3 strict press 80% of...

29
05
2017

Tues 30/5/17 -2017 Pacific Regional

Well we had an awesome time at the 2017 Pacific Regional with the crew Sold a heap of Weights and Mates apparel which was awesome and got to watch our own Joel Munro get amongst it after seven months here training at CrossFit SFS. Well done to everyone, that competed over the weekend was great to wa...

29
05
2017

Mon 29/5/17 – Crossfit SFS member Rhys Pinter WINS

Huge congrats to Rhys for winning the 2wd Division of the Canberra Rally over the weekend. All the training and hard work paid off! Well done buddy. CrossFit SFS WOD: Conditioning “Grace” 30 Snatches 60/40kg Strength: 12 min Deadlift 3rm Cond 2 3 Rounds Rower 40/30 cals 4 Rope Climbs (8 pull ups) (1...

25
05
2017

Fri 26/5/17 – Good luck Rhys Pinter

Good luck to Rhys who takes on the Canberra Rally this weekend. We have got him in the best shape he has been, no time to drive the hell out of the car! Warm up 2 rounds 200m row 5 Power clean bar 5 wall walks Strength Conditioning AMRAP 15 5 strict HSPU 7 cals assult bike 9 Power Snatch 55/35kg Con...

24
05
2017

Thurs 25/5/17 – Joel Munro, CrossFit SFS Canberra

Our very own Joel Munro heads off for the Pacific Regional today, from all of us at CrossFit SFS good luck mate, all the hard will pay off and we can’t wait to watch you smash it this weekend! SFS workout of the day warm up 500m row then 3 rounds 30 sec ring dip hold 30 sec hollow hold 30 sec...

22
05
2017

Tues 23/5/17 – Capital Fitness Challenge Canberra

rego for the Capital Challenge will be open the week after Regional’s so be sure to jump on secure your spot ASAP!! Keep an eye on our facebook page: https://www.facebook.com/capitalfitnesschallenge/ **NO 7am class Friday 26th May** *** NO Monday Hustle 45 for the next 4 weeks** SFS workout of...

18
05
2017

Fri 19/5/17 – Regionals with Joel Munro

In between some crazy training the last few weeks, we sat down with Joel Munro to discuss all things Regionals – the workouts, his thoughts, who are the main chances, who he is feeling with one week to go!!   Today’s CrossFit SFS WOD Warm up 3 rounds 50 skips 15 push ups Strength Co...

17
05
2017

Thurs 18/5/17 – FREE workouts @ CrossFit SFS Hume

if you get a chance swing out to CrossFit SFS & Strive Weightlifting this Saturday morning for a FREE workout and chat to Australian Rally Champ Rhys Pinter as he get ready for the ACT rally leg next weekend. Talk to him about training, check out the car and come do a workout or 2!! We will have...

16
05
2017

Wed 17/5/17 – Summer bodies made in Winter

Just something to think about!! ‘Summer bodies are made in Winter’ SFS Workout for the day Warm-up Move Steady Through Ski/row 500m 30 Light Hang Power Clean Strength Back Squat 5×3 @70-80% Conditioning 1 AMRAP 10 Minutes: 60/40 Calories on Bike 30 Power Cleans 70/45kg Max Bar Facing Bur...

15
05
2017

Tues 16/5/17 – Strength and Conditioning Canberra

New strength and conditioning area will not be far away!! Lifting Snatch Wave 1 rep EMOM for 15 min start @ 60% add weight each lift for 5, then repeat Strength 3-3-3-3 Deads @ 85% (ensure warm up) 1 min rest Conditioning 5 Rounds: 20 Wallballs 9/6kg 5 Muscle Ups Rest :60 *scale MU to 15 transitions...

14
05
2017

Mon 15/5/17 – Masters League round 1 done!

Well the first week of the Australian Masters League is done and some our guys from CrossFit SFS are off to a cracking start: Waz: 4th (Australia) Megs: 1st (Australia) Cristy: 5th (Region) Scotty: 7th (Australia) Alexa: 6th (Australia) David: 3rd (Australia) Andrew: 15th (Region) SFS workout of the...

11
05
2017

Friday 12/5/17 – Gym Meals Canberra @ CrossFit SFS

Attention Southsiders, Gym Meals available here at CrossFit SFS weekly. Orders in by 6pm every Thursday for a Monday morning pick up. Gymnastics Every 2 Minutes for 10 Minutes Bike 20/12 Calories 20 Push Ups Strength Max pull ups in 1 min Into Max ring dips in 2 mins Into Max HSPU in 3 mins Cond AMR...