Archive for month: August, 2017
10
08
2017

Fri 11/8/17 – Upcoming program at CrossFit SFS

Hey gang, Just a quick update on what is going on with the program and the next block here at SFS in Hume. We are rolling into a little deload week next week, with a few tests to finish off, then we will be starting another new block with our focus still to be strength based, but we will be doing a...

09
08
2017

Thurs 10/8/17 – Fitness in Tuggeranong/Hume

For all your fitness needs on the Southside of Canberra, we have you covered here at CrossFit SFS, Hume & Tuggeranong Lifting – 24 mins 1rm Snatch 1rm C&J   Conditioning For time: 20 Power Cleans 70/45kg 30 Pistols, alternating 100 Double Unders 15 Power Cleans 70/45kg 20 Pistols,...

09
08
2017

Wed 10/8/17 –

Lifting  1rm Strict Press 1rm Push Press Conditioning AMRAP 5: 40/30 Calorie Assault Bike Buy-In 12 Deadlifts 100/70kg 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 30/22 Calorie Assault Bike Buy-In 9 Deadlifts 110/80kg 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 20/15 Calorie Assault Bike Buy-In 6 Deadlifts...

07
08
2017

Tues 8/8/17 – Hume district discount

For the month of August we are running a special deal for ALL Hume district business’s and workers, hit us up for more details. *conditions apply Lifting : 15 min 1rm Back Squat Conditioning 3 rounds for time: Run, 400 m 15 Toes-to-bars (hang knee raise) 12 Hang Power Snatches, 35/25kg 2 Legle...

06
08
2017

Mon 7/8/17 – CrossFit SFS Hoodies

Still as small selection of SFS hoodies left if anyone is keen to grab one along with a few Weights and Mates hoodies?? Next order going in will be for Musclee Tee’s (get ready for summer) Gymnastics 10 min EMOM Odd : # strict HSPU (or 30 sec hold) Even: 30 sec static ring hold Lifting –...

03
08
2017

Fri 4/8/17 – Never Give up on your dreams

Always follow your dreams! If they are health and fitness related then we can help you here at CrossFit SFS, with all the coaching you will need. From the body to the mind we have you covered with our amazing host of coaches on staff!! SFS Daily WOD Strength Front Squat 4 x 5 @ 65/70/75/80% Push Pre...

02
08
2017

Thurs 3/8/17 – Capital Challenge Sponsor

And another sponsor for the Capital Challenge, thanks to Needham’s CPA for coming on board as one of the major sponsor’s for 2017. For all you accounting/ tax work hit these guys up : Needham CPA CrossFit SFS WOD : Lifting – 15 mins Snatch 15 mins 4 x 3 position snatch @ 70-85% (fo...

01
08
2017

Wed 2/8/17 – Peak Health Chiro Canberra

Pleased to announce we now have Peak Health Chiro as one of the mojor sponsors for the 2017 Capital Fitness Challenge. The guys will be taking care of the all rocktaping, massage and adjustment work over the weekend of the event! We will have a package for all atheltes out soon.. If you are in Canbe...