Archive for year: 2018
27
12
2018

Fri 28/12 :

Warm Up 3 rounds of: 5 x Inchworm Push-Ups 10 x Kipping Swings 10 sec Ring Support Hold (top of ring dip) 10 x Ring Rows (not too hard, just to warm up) 5 x V-up with 3 sec hold in hollow to start each rep Strength/ Skill (15-30 mins): Strict Weighted Pull-up 4 x 5 Super set with; Strict Weighted Ri...

26
12
2018

Thurs 27/12 :

Warm Up (5-15 mins): 3 rounds of: 10 x Air Squats 10 x Empty Barbell Snatch Grip Deadlifts 10 x Empty Barbell Snatch Grip Push Press Then (with Empty Barbell): 5 x Snatch Pull 5 x Snatch High Pull 5 x Muscle Snatch 3 x Overhead Squat 3 x Power Snatch 3 x Snatch Balance or Overhead Squat 3 x Squat Sn...

21
12
2018

Sat 22/12 : Merry Xmas CrossFit SFS Canberra

What an amazing year it has been here at CrossFit SFS & Strive 45 Gym in Canberra! From all of us here at CrossFit SFS & Strive 45 have a safe and Merry Christmas, and we look forward to getting you back into your training in the New Year. Christmas timetable below:      ...

20
12
2018

Fri 21/12 : 12 days of Christmas workout

Sat we will be doing the 12 days of Christmas workout here at CrossFit SFS. I am expecting a big group for what will be a cracking session! Just a warning that this is an individual workout but we may need to pair up on the bar work for some of it. After a few minutes people will move faster than ot...

19
12
2018

Thurs 20/12 : Murph Challenge 2019

As many of you are aware myself and several other people (growing daily) will be doing the #murph3030challenge2019, starting in March 2019. A little bit of what it is for : Funds raised from this challenge will go to The Black Dog Institute and The Terry Campese Foundation. The aim of the funds rais...

18
12
2018

Wed 19/12 : Christmas Timetable at SFS

Just a quick reminder that I have pinned the Christmas timetable up on the Facebook page for you all. Warm Up (5-15 mins): 3 rounds of: 10 x Kipping Swings (focus on opening up shoulders) 10 x Sit-ups 5 x Kick up to Handstand or 2 x Wall Climbs 10 x Cossack Squats Cossack Squat: https://youtu.be/Yvx...

16
12
2018

Mon 17/12 : Masters HQ Canberra

Don’t forget to jump on and register for our first event in Canberra for 2019 with the Masters HQ pairs comp on Sat 19th Jan here at CrossFit SFS. Starting from the age of 30, remember older can go down to the younger division. I will have movement standards and weights out soon… Click o...

13
12
2018

Fri : Six Week Challenge WINNER at Strive 45

A huge congrats to Cat on winning our recent Six Week Challenge here at CrossFit SFS/ Strive 45. On a body/weight ration she was amazing with a 9.2% reduction in Bodyfat, over 5kg lost, and over 20cm reduction across measurements, and a much healthier Visceral Fat level. Well done Cat, I am looking...

11
12
2018

Wed 12/12: “Murph” 30/30 Challenge in Canberra

Stay tuned for how you can help us out in March when we tackle the “Murph” 30/30 Challenge here at CrossFit SFS in Canberra. We will be raising money for a few different things so stay tuned for more info soon. Would love to have as many as we can join myself and Adz for that month to he...

10
12
2018

Tues 11/12 : SFS Budgy Smuggler’s

Ok I am looking at putting an order for SFS Smuggler’s!! Who’s in?? ………………………… CrossFit SFS workout of the day Warm Up (5-15 mins): Easy 400m Jog With a broomstick or barbell: 10 x Good Mornings 5 x Snatch Grip Deadlift 5 x Snat...

07
12
2018

Sat 8/12 : Team Workout Saturday Canberra

Grab a friend, actually 2 and jump in on this cracker of workout here at CrossFit SFS Canberra: Warm Up With an empty barbell: 9 x Deadlifts (with pause at floor) 7 x Hang Muscle Cleans 5 x Push Press 9 x Deadlifts (no pause) 7 x Hang Power Cleans 5 x Push Jerks Then; Build to a heavy but perfect co...