Archive for month: March, 2018
29
03
2018

Fri 30/3/18 : Canberra Gym = COMMUNITY

Want to become part of something? Sick of training by yourself and getting no support? Want to be coached to improve everytime you train? Then why not come to CrossFit SFS Canberra based gym and try out the future of FITNESS… CrossFit Class of the Day: Warm up 2 rounds 1min bike/row/run 10m sp...

28
03
2018

Thurs 29/3/18 : Allstar Alliance at CrossFit SFS

Well the dust has settled from the 2018 CrossFit Open, it is now time to get back to training and find something to work toward. Well we have 2 HUGE events coming up at CrossFit SFS Canberra: Allstar Alliance (formerly Affiliate Allstars) : 25/26th Aug get your teams ready for this Capital Fitness C...

27
03
2018

Wed 28/3/18 – Easter classes at Canberra Gym

Yes we will be running one class a day over Easter guys here at CrossFit SFS Canberra: Fri : 9am Sat : 9am Mon : 9am **PLEASE NOTE THERE IS NO CRECHE FOR THE CLASSES! Have a great Easter everybody CrossFit SFS workout of the day Warm-up 2 Steady Rounds: Row 300m 5 pass thru 5 snatch balance broom 5...

26
03
2018

Tues 27/3/18 – 2018 CrossFit Open is DONE!

A huge shout out to all CrossFit SFS crew that took part in The Open, I am proud of you all. Make sure you submit your scores for 18.5 by 10am We have seen some amazing firsts and some great results, stay tuned for info and photos in the coming weeks. For now we will be heading into a new phase whic...

22
03
2018

Friday 23/3/18 : Guess & WIN with Weights and Mates

Well one more to go and I thought we might as well have another guess & see what #18point5. So guess away, closest wins another prize from Weights and Mates. SFS workout today: OPEN 18.5 (arvo) or practice for Open attempt Sat Warm up 2 rounds 1 min bike/row/run 20 OH lunges w/- plate 10 forward...

21
03
2018

Thurs 22/3/18 : Last workout of The Open

Well here we go, the last workout for the 2018 CrossFit Open here at CrossFit SFS Canberra. Opens : rest day (if doing Friday arvo) Warm up 2 rounds 1min bike/row/run 10m spider man walks 20 sec HS hold /pike 10 sec ring hold top Lifting – 8 mins (opens wk 4) Odd : 5 strict press @ 75% Even: 1...

20
03
2018

Wed 21/3/18 : Canberra Gym = FAMILY

CrossFit SFS Canberra Gym motto : FRIENDS | FAMILY | COMMUNITY If you are looking for a gym, fitness centre in Canberra that is all about family, then come and check us out!! Warm-up 3 Steady Rounds: Row 300m 15 pass thru 10 Goblet Squats 16/12kg Movement Prep 10 Small Hops 10 Tall Hops 3 Step-ups (...

18
03
2018

Mon 19/3/18 : The Open 18.4 at CrossFit SFS Canberra

Second last WOD of the 2018 CrossFit Open and it was a doozy!! Certainly a tough day at the office, with the new standards for HSPU (which is good by the way), and deads are just… well… HEAVY. Well done everyone (few pics down below of our awesome members). CrossFit SFS workout of the da...

15
03
2018

Friday 16/3/18 : 18.4, guess and WIN!

Been a great three weeks of the CrossFit Open here at CrossFit SFS Canberra. Any guesses what today is going to be?? Closest wins a Weights and Mates Muscle Tee Warm Up 20 OH lunges w/- plate 10 forward & 10 back steps 20 hollow rocks 20 arch rocks Strength : 6 mins EMOM 3 Back Squat @ 80% Lifti...

13
03
2018

Wed 14/3/18 : Allstars coming to Canberra

Pleased to announce that the Allstar Alliance team comp is coming to CrossFit SFS Canberra in August this year. Check out the image below and click thru for more info. Warm up 500m row then 2 rounds 10 Cossack squats broom 10 pass thru 5 snatch balance Bar (broom) Lifting Every 2 min for 10 min (5 s...

12
03
2018

Tues 13/3/18 : 18.3 in the bag

Another great weekend watching all of the CrossFit SFS crew really get after #18point3 Two weeks to go guy’s Warm Up 400m run Then 2 rounds 5 plate squats 10/5kg (tempo) 30 sec HS hold (pike) 10 ea step ups Gymnastics: 8 min (week 1) CTB/pull ups skills/drills Adv : 5 – 8 EMOM Strength:...