Archive for month: September, 2017
18
09
2017

Tues 19/9/17 – FRIENDS | FAMILY | COMMUNITY

Come and join the CrossFit SFS family, it will change your life Warm up 2 rounds 50 skips 10 ea OH lunges 15/10kg 20 mountain climbers 30 sec squat hold plate Lifting – 12 mins (wk 1 of 4) 1 hang squat clean + 2 front squat Build to heavy Conditioning 8 rounds 4 push press 70/45kg 8 burpees Ac...

17
09
2017

Mon 18/9/17 – Strive Weightlifting @ CrossFit SFS

If you are looking to get better at Weightlifting, then Strive Weightlifting located within CrossFit SFS is the place to join. With one of Australia’s best coaches and lifters in Kylie Lindbeck heading up the coaching team you are in good hands. Also we will be starting a NEW block of strength...

14
09
2017

Fri 15/9/17 – Canberra Gym, Fitness Centre

Don’t forget we now have YOGA here at CrossFit SFS Hume, Canberra, Sunday 2.30pm Gymnastics – 10 mins HS walking (or progression with coach) Conditioning On the minute for 30 mins Min 1: 10 Dball over shoulder 45/35-25kg Min 2: 10 floor press 60/40kg Min 3: 10 GHD (15 ab mat) Min 4: 30-4...

13
09
2017

Thurs 14/9/17 – RAW Fitness Equipment on board Capital Challenge

Again great to have RAW Fitness Equipment on board for the Capital Challenge again this year. For all your CrossFit Gear you can’t go past these guys!! Lifting – 10 mins Snatch Complex 5 x 1 hang squat snatch @ 75% 3 x 3 snatch pulls @ 105% Lifting – 12 mins (last week of these) OH...

11
09
2017

Tues 12/9/17 – Weights and Mates Apparel Discounts

One of our sponsors for the Capital Challenge has a new range of Weights and Mates apparel coming out and is only a week or two away… stay tuned Old stock discounts now on: Weights and Mates Warm up 2 rounds 50 skips 10 step ups 20 mountain climbers 10 back squat bar Lifting – 12 mins (l...

10
09
2017

Mon 11/9/17 – YOGA now at Canberra Fitness Gym

Awesome first up session of YOGA yesterday!! Everyone really loved it, can’t wait to hit it up this week. Every Sunday at 2.30pm we will be doing YOGA out of CrossFit SFS Gym in Hume Cost is $10 per session and anyone is welcome SFS workout of the day Warm up 3 min run 10 snatch balance broom...

08
09
2017

Fri 8/9/17 – Yoga starting at CrossFit SFS Canberra

This Sunday 2.30pm will be our first Yoga class at CrossFit SFS Gym in Hume Canberra Cost : $10 cash Anyone is welcome to come along Today’s WOD @ SFS Strength 4 x 3 pull ups 4 x 3 strict ring dips (weighted if possible) Conditioning AMRAP 30 Minutes Bike 1k/.8k 21 Overhead Squat 50/35kg 21 Pu...

05
09
2017

Wed 6/9/17 – ‘Cindy’ at CrossFit SFS Canberra

Time to tackle another one of the lovely CrossFit ladies in ‘Cindy’ today! Have fun team Lifting – complex EMOM 8 1 x power clean + hang squat clean + Jerk *add weight ea set (heavier than last week) Conditioning “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 air squats Could we se...

03
09
2017

Mon 4/9/17 : Yoga to CrossFit SFS Canberra Gym

Looking for expressions of interest on who would like to attend some Yoga here at CrossFit SFS Leave a message below or at the box and let me know your interest & days (Tues or Wed night & a Sat or Sun arvo??) Warm up 3 Steady Rounds: 15 Push Ups 10 Strict Pull Ups Run 200m Gymnastics EMOM 1...