Archive for month: April, 2018
30
04
2018

Tues 1/05/18 : Capital Fitness Challenge

Time to save the date for the 2018 Capital Fitness Challenge : 3/4th November 2018 Rego will be up on WODbuzz later this week.. Warm Up 3 Steady Rounds: 5 Hang power clean – bar 10 Push Ups 5 Strict press bar Specific Warm up Clean tech work with coach Strength (week 1) – 15 mins Build t...

30
04
2018

Mon 30/4/18 : Strive 45 HIIT opens in Canberra Gym

We are super excited to announce the Strive 45 HIIT fitness program officially opens in Canberra today. We can’t wait to see the progress of all the new members that have already signed. Weekly membership options at an affordable price in Canberra. CrossFit SFS workout : Lifting: 10 mins 5 x 2...

26
04
2018

Fri 27/4/18 : Gymnastics skills in Canberra gym

For SFS members only : all Weights and Mates apparel 2 for 1 Also don’t forget Strive 45 launches Monday 30th April, first class 5.15am Warm up 2 rounds 1 min bike/row/run 5 tempo front squats 10/5kg Kano hip complex Strength : Back Squat Pauses (week 3 ) 15 mins Build to heavy 3 rep pause bac...

24
04
2018

Thurs 25/4/18 : Well Done Megan Smith

Awesome work by Meg’s who gave it everything over the last few days with the CrossFit Master’s Qualifier. Well done… Warm up 2 rounds 200m row/run 7 KB deads 7 KB squats & KB press Lifting – 10 mins 5 x 2 strict press @ 85-90% last week Metcon With a Partner AMRAP 20 Minu...

23
04
2018

Tues 24/4/18 : Strive 45 HIIT in Canberra Gym

Well it is go time. We are pleased to announce the new Strive 45 HIIT class will officially launch here in Canberra, Mon 30th April, inside the walls of CrossFit SFS, Hume, Canberra. Come on down anytime and have a look around at our 1280m2 purpose build facility. CrossFit SFS workout of the day: SF...

23
04
2018

Mon 23/4/18 : Anzac Day class 9.30am at Canberra Gym

We will be doing a HERO WOD at 9.30am on Anzac Day here at CrossFit SFS, please note there will be no creche on that day. SFS Workout of the day: Warm up 3 Rounds 10 Cal Bike/Row/Ski 3 Turkish Get Ups Each Side @ Light 10 Deadlifts (start at bar, get heavier ea set) Lifting: 10 mins 5 x 2 @ 2” defic...

19
04
2018

Fri 20/4/18 : Capital Fitness Challenge

Final Date will be released next week for the 2018 Capital Fitness Challenge! STAY TUNED Warm up 2 rounds 1 min bike/row/run 5 tempo front squats 10/5kg Kano hip complex Strength : 10 mins 5 x 3 pause back squats @ tempo 3,3,3,3 (3 sec down, 3 at the bottom, 3 sec up, 3 sec at the top) – one l...

17
04
2018

Wed 18/4/18 : Strive 45 Canberra – Thanks YOU

We launched a special 24 hours ago for the first 30 people to join Strive 45, Canberra and we have already sold 18/ 30 memberships to our new facility. Thank you Canberra for jumping on board, we can’t wait to launch the new class on Mon 30th April. 12 foundations memberships left, email to cl...

16
04
2018

Tues 17/4/18 : Strive 45 HIIT launch date in Canberra

Pre sale memberships are now ready! Mon 30th April is the official launch date of the NEW Strive 45 HIIT classes to Canberra, located with CrossFit SFS, Hume, Canberra. Hit us up to come for a FREE trial, and we have a special offer for the first 30 members! Warm Up 3 rounds 10m lunges 20 mountain c...

12
04
2018

Fri 13/4/18 : Joel Munro Tee

Hey guy’s, pre sale is now on for Joel’s supporter tee, 100% of profits will go straight to him to get him to Regional’s. Joel’s tees can be bought here : Joel Tee We will also have our old member in Kat Baker’s supporter tee’s ready for pre sale next week! Warm u...

10
04
2018

Wed 11/4/18 : Set a Target for yourself

Are you looking for something to focus on with training? Why not look at doing a comp? There are many comps around the area that offer beginners to advance level. Here at CrossFit SFS we are always looking at taking teams to comps & we have two comps here in our box from beginners to advanced. H...

09
04
2018

Tues 10/4/18 : Kids Fitness Canberra

Spots now open for Term 2 Strive Kid’s Fitness program at CrossFit SFS Canberra: Kids Fitness Canberra SFS workout of the day Warm Up 3 rounds 1. 45 sec row @ slow + 10m lunges 2. 30 sec row @ mod pace + 20 mountain climbers 3. 30 sec row @ fast + 30 sec max push ups Cond / Strength 35 min EMO...