Archive for month: December, 2017
21
12
2017

Fri 22/12/17 : Canberra Gym FREE workout

Come and join CrossFit SFS for our FREE 12 days of Christmas workout to either our 6am or 9.30am class Friday 22/12/17 – We have all started the same at some stage, scared to walk in to even start CrossFit, and never want to leave once we do. – Rest of December is on us. FREE If you’ve n...

20
12
2017

Thurs 21/12/17 : Canberra GYM offering FREE fitness

For the rest of December you (and ANYONE, new to CrossFit SFS) can come and train for FREE here at CrossFit SFS, Canberra Gym. (just mention this post, but you must show ID and be a local)!! It doesn’t take much to keep the Xmas cheer off!! If you are training just keep moving over the coming...

19
12
2017

Wed 20/12/17 : CrossFit SFS Xmas Timetable

Hey gang, check the image (below) for the Xmas Timetable of classes here at CrossFit SFS Canberra. There will also be some open gym times, but will post those on Facebook as they come up: CrossFit SFS WOD of the day: Warm up 500m row then 2 rounds 30 sec ea banded hip distraction 5 ea KB Press @ lig...

18
12
2017

Tues 19/12/17 – Amazing athletes at CrossFit SFS

Well what can I say about these two amazing athletes. It has been a pleasure to watch & train with both Kylie & Joel over the years. Both these athletes put their heart and soul into their chosen sports of CrossFit & Weightlifting. I cannot be more proud of the effort, dedication and des...

14
12
2017

Friday 15/12/17 : Good luck Kylie Lindbeck

Strive Weightlifting super coach Kylie heads to Sydney for the Commonwealth Games trials, you go girl, you have done all the hard work. CrossFit SFS WOD: 3 min row/ride then Movement Prep 3 Hang Muscle Snatch 3 High Hang Power Snatch 3 Hang Power Snatch 3 Power Snatch into 3 Step-ups (each side) 3 B...

13
12
2017

Thurs 14/12/17 – Xmas timetable for SFS next week

I will have a Xmas timetable up next week everybody. SFS Canberra WOD of the Day: Warm up 3 min run then 2 rounds 10 scap pull ups 10 scap push ups 5 burpee broad jumps Lifting – 12 mins (wk 1 of 4) 10/8/6/4/2 Deads (you choose load, heavier each set) Conditioning: 5 rounds 15 cals assult bike...

08
12
2017

Sat 9/12/17 : Super Sat at Canberra Gym

ready for another awesome super session here at CrossFit SFS, Canberra gym, this one is going to be a cracker! Pick you team mates wisely!!! teams of 3 : 30 min AMRAP 3 x 200m ea run each 60 squat cleans 60/40kg 80 push ups 80 OH lunges 60 deads 100/70kg 3 x 200m row *alt run/row **anyone can do the...

07
12
2017

Friday 8/12/17 – Weights and Mates Vouchers

We will have $50 Weights and Mates vouchers available for Xmas gifts in the coming week. Ideal for a Xmas Present. Warm up 3 min row/ride then Movement Prep 10 Second Receiving Position Hold 3 Hang Muscle Snatch 3 High Hang Power Snatch 3 Hang Power Snatch 3 Power Snatch into 10 Second Small Hops 10...

06
12
2017

Thurs 7/12/17 – CrossFit SFS Xmas Party

Don’t forget CrossFit SFS Xmas party on this weekend! Details on Facebook or at the box! Warm up Plank Tap race Divide class into two teams. Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a hand plank...