Archive for month: July, 2017
31
07
2017

Tues 1/8/17 – Capital Fitness Challenge

Well rego is well underway and we starting to fill up some divisions already for the Capital Fitness Challenge in Canberra Mixed Teams & Advanced Men are already half full so if you want in on the action you better jump on a rego ASAP so you don’t miss out (click on the image to register):...

30
07
2017

Mon 31/7/17 – Making training fun @ Canberra Gym

No matter your environment for training, make sure it is fun and the right fit for you… There are plenty of fitness facilities around Canberra, be sure to go around and try a few out and see what works for you!! Gymnastics 8 min EMOM # ring dips strict Lifting – Complex as last week just...

26
07
2017

Thurs 27/7/17 – Never be outworked

The rules are simple if you want to be the best!! Never be out worked, train harder than everyone else.. Warm up 500m row 20 mountain climbers 10 lunges ea leg 20 push ups Lifting – 15 mins Snatch 15 mins 4 x 3 snatch @ 70% (focus on speed) 3 x 3 snatch pull @ 105% Conditioning 21-15-9: DB squ...

24
07
2017

Tues 25/7/17 – Canberra Health and Fitness

Looking for change to your Health and Fitness program in Canberra? Then why not come and try CrossFit (it is not what you think it is). Warm up 2 rounds 300m row 20 push press (bar) 20 push ups Lifting Back Squat 10 @ 60% 10 @ 65% 8 @ 70% 8 @ 75% Conditioning For time: 50 Burpee Box Jump Overs, 24/2...

23
07
2017

Mon 24/7/17 – Strive Weightlifting Canberra

Super awesome effort from the Strive Weightlifting Team at the ACT Weightlifting Titles over the weekend at CrossFit SFS in Hume!! I will post up the results during the week.. Warm up 2 rounds 500m row 20 lunges 20 hollow rock Gymnastics 8 min EMOM # ring dips strict Lifting – Complex as last...

20
07
2017

Fri 21/7/17 – running in Canberra

Rug up tomorrow cause YES you are ALL running!!! Warm up 2 Steady Rounds: 10 ball slams 10 ea ball side throw into wall 30 sec HS hold Strength Front Squat 4 x 5 @ 60/70/75/80% Push Press EMOM 6 4 @ 80% Conditioning AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans 60/40kg Rest 4:00 AMRAP 4:...

18
07
2017

Tues 18/7/17 – Capital Challenge Canberra

Rego is live and places are filling up fast guys, so don’t leave it too long to jump on and grab a place at the Capital Fitness Challenge for 2017 Rego here : http://www.wodbuzz.com/Affiliate/scott%40crossfitsfs.com/Event/capital-fitness-challenge Warm up 3 Steady Rounds: 15 cals your choice 1...

16
07
2017

Mon 17/7/17 – Back from Bali to FREEZING Canberra

Geez why is it soooo damn cold here? Huge shout out the coaches here at CrossFit SFS that jumped in and helped me out over the last two weeks, I really appreciate all your efforts.. I am super refreshed after a few amazing weeks (and a few Bintang’s) and keen to get back to work and helping yo...

13
07
2017

Fri 14/7/17 – Fun pairs workout at Canberra Gym

We are all about having fun here at CrossFit SFS!! Today we got a cool little pairs workout to finish off the week.. Oh and P.S. the BOSS IS BACK!!! Warm up 2 Steady Rounds: 10 KBS 10 lunges ea leg 10 ball slams Strength Front Squat 4 x 5 @ 60/65/70/70% Strict Press EMOM 6 3 @ 85% Conditioning For T...

11
07
2017

Wed 12/7/17 – Capital Challenge Canberra

Rego is live and spots are filling fast for what will be a fun 2 day event in the Nations Capital at the Capital Challenge!! Rego here : capital challenge Come and see the likes of Joel Munro 17th CrossFit Regionals 2017 get amongst it over the weekend along with a host of top level athletes oh...