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Archive for month: October, 2017
31
10
2017

Wed 1/11/17 : Capital Fitness Challenge last day to register

Capital Fitness Challenge Rego closes 5pm TODAY (click image to register): CrossFit SFS Canberra WOD: Skills: 8 min EMOM Odd: 7-12 strict ring dips Even: 3-5 strict HSPU (HS holds (Box HS holds) Conditioning : Run Adv:/Int 1.6km Beg: 1.2km Adv: 15 Muscle-Ups Int/Beg : 15 Banded transitions or 15 pul...

30
10
2017

Tue 31/10/17 : Family friendly Canberra gym

At CrossFit SFS we have creche 6 days a week for the kids so parents can always get that 1 hour off a day to relax & train and get yourself into shape! Come and check us out anytime, we also run kids classes Mon & Wed afternoon’s… Lifting – 12 mins (wk 3 of 4) 1 Power Clean...

29
10
2017

Mon 30/10/17 – 3 days to register for Capital Challenge Canberra

Only 3 days left to register for the Capital Challenge 2017 (click image to register) Gymnastics – 6min EMOM Adv: 15-20 TTB Beg/Int # TTB (or work skills) *focus on an unbroken set Lifting – 6 min EMOM Hang Squat snatch @ 78% Conditioning Complete as many rounds and reps as possible in 1...

26
10
2017

Fri 27/10/17 – RAW Fitness Major Sponsor Capital Challenge

Huge thanks to RAW Fitness Equipment for again jumping back on board as a major sponsor of the 2017 Capital Challenge in Canberra One week left to register (click the image): Strength 3 x 2+2 Snatch Balance + OHS @ 78-82% last week (up 3-5%) 4 X 2 clean pulls @ 90% Lifting/Cond 4 X 1-1-1-1 with 15 s...

25
10
2017

Thurs 26/10/17 – NOW is the time for change in Canberra

Now is the time to step out of your comfort zone and change the way you train! Gone are the days of sitting in commercial Health Club doing 3 sets of 10 (plus it is bloody boring). Come and check out CrossFit & Hustle 45 classes and join our SFS community & family, where everybody knows your...

23
10
2017

Tues 24/10/17 – Needham CPA sponsor Capital Challenge

Huge shout out to our major sponsor for the Capital RAW Challenge in Nedham CPA, if you need anything tax, financial services then these are the guys!! Oh and YES there is swimming this year (yes there are options to scale but you will still be getting in the POOL)… Lifting – 12 mins (wk...

19
10
2017

Fri 20/10/17 – Corporate Fitness in Canberra

In case you didn’t realise, here at CrossFit SFS Canberra, we do a host of Corporate Health and Fitness Programs for both private & public sector! Hit us up for a quote to come to your work.. Strength 4 x 2+2 Snatch Balance + OHS @ 75% last week Lifting/Cond 4 X 1-1-1-1 with 15 sec rest af...

18
10
2017

Thurs 19/10/17 – The WOD Life

For everyone keen on buying some gear, if you can hold out The WOD Life will be down for the RAW Capital Challenge with tonnes of gear!! Lifting – 10 mins (wk 1of 4) 5 X 5 strict press @ 70% Lifting – 12 mins (wk 1 of 4) Back Squat (build to heavy set of 8) 4 X 8 Conditioning 5 rounds 10...

17
10
2017

Wed 18/10/17 – Capital Challenge Sponsors

Be sure to jump on and support our sponsors of the Capital Challenge at every chance you get (check below for list) Warm up 3 rounds 3 laps shep 10 ea OH KB lunges (1 bell only) 5 ea KB windmills Skills 10 min EMOM Odd: 3-7 strict ring dips Even: 15 sec chin over bar (5 eccentric’s) Conditioning 11m...

16
10
2017

Tues 17/10/17 -CrossFit SFS Representing ACT

A few of our crew from CrossFit SFS had the pleasure of representing our state in the Australian Final of the Master’s League. An awesome few days and proud of the guys that made the team and represented both the ACT and SFS. Well done crew; Lifting – 12 mins (wk 1 of 4) 1 Power Clean +...

10
10
2017

Wed 11/10/17 – Kids Ninja Training Canberra

Day 1 of the Kids Ninja training course here in Canberra at CrossFit SFS was a HUGE hit.. Had an awesome time and the kids did an amazing job. Want your kids involved?? Hit us up we still have 2 spots left on Mon & Wed each. Warm up 3 rounds 3 laps shep 10 ea OH KB lunges (1 bell only) 5 ea KB w...

09
10
2017

Tues 10/10/17 – Lunch Boot Camp Tuggeranong

With the warmer now upon us, why not come out and give yourself a break and join our lunch Boot Camp sessions every Tues 7 Thurs 12.15 – 1pm at Tuggeranong Town Park. Only $12.50 a session (based on 2 sessions a week). Lifting – 12 mins (wk 4 of 4) 1 hang squat clean + 2 front squat @ 90...

09
10
2017

Mon 9/10/17 – Capital Challenge Canberra

Still spots available for the Capital Challenge in Canberra : click on the image to register CrossFit SFS workout Gymnastics EMOM 8min 1. 20-25 sec  ring hold at chest 2. 45 sec hollow hold (5 sec more) Lifting – 12 min EMOM 1 Power Snatch + 1 hang squat snatch @ 85% Conditioning – in pa...