Archive for month: June, 2018
29
06
2018

Sat 30/6/18 – Super Sat at Canberra Gym

Every Saturday we do a super Saturday pairs or teams workout! We would love to have to you come and join us for a session at some stage Canberra peeps and join the fun! Super Saturday at SFS: in pairs Group 1 : 12 mins (working syncronised) 21 Burpees over the bar 15 Hang Power Cleans 60/40kg 9 Shou...

28
06
2018

Fri 29/6/18 : Canberra Gym doing Charity work

Over the lat ten years I have been in Canberra, I have always been actively doing charity work, having raised and donated over $120,000 I have not done alot the last two years, but I have one up and running with Anglicare, and am preparing to set up a few other charity events again, so stay tuned an...

27
06
2018

Thurs 28/6/18 : Do you really squat well?

Over the coming weeks guy’s I will delve into doing up some short blogs & vlogs on all things health & fitness that you can watch/read to help you along your journey with us here at CrossFit SFS. Whether you are training remotely with me, or at the box these will help and if you have a...

25
06
2018

Tues 26/6/18 : Community at CrossFit SFS

Not all fitness facilities are the same here in Canberra, there is a reason why! Come on out to CrossFit SFS anytime and check out our community and see the difference for yourself. Warm Up 2 rounds 50 skips 10 ea single arm/leg KB deads 10 supaman’s 4 ea KB cossack squats 12/8kg Strength– (we...

24
06
2018

Gym Etiquette in CrossFit SFS Canberra

Hey gang with so many NEW members rolling into our awesome box I thought it time to post up some of the rules here at CrossFit SFS, plus some other important info, so please take the time to read carefully for me: 1. Kids Lisa and I love all the kids that grace us here @ CrossFit SFS. We have just h...

24
06
2018

Mon 25/6/18 : Sponsors for Capital Challenge

Well I am back from holiday and it is time to go full swing into the preparation for the 2018 Capital Fitness Challenge I am putting the call out to all/any businesses that may be interested in sponsoring the event for 2018? Let me know and I will send out our package options! Oh and rego is now ope...

19
06
2018

Wed 20/6/18 : Allstar Alliance Canberra

Hey guy’s still got spot’s in all divisions for the Allstar Alliance here at CrossFit SFS 25/26th August, most the workouts are up already and they look great, so be sure to start working together and sign up ASAP, going to be a great few days. SFS Workout of the day: Warm Up 3 rounds 10...

15
06
2018

Sat 16/6/18 : Bring a Friend for FREE to CrossFit SFS

The boss is still away sunning himself in Bali, so bring anyone you like to come and join the fun with you here at CrossFit SFS tomorrow, for our little Super Saturday session! Teams of 3: Group 1 – 15 min AMRAP Max distance row Ea change off rower must complete: 5 BOS 45/35kg 5 burpee/deck sq...

14
06
2018

Fri 15/6/18: I am coming back to Canberra

Sadly after an amazing few weeks, I have to come home! See you all next week, turn the heater up for me… Warm up 3 sets 4 ea KB Press 4 ea KB snatch 4 ea KB Thruster @ light Gymnastics : 5 min EMOM 3 – 5 Wall walks Lifting – Snatch 6 min EMOM 3 x 3 snatch @ 65-75% last known 1 rm *...

13
06
2018

Thurs 14th June : There are no limits

The only limits are the ones you place on yourself! If you want to learn more about your health and fitness, and really see what your body is capable of, then hit us up, we would love to work with you here at CrossFit SFS & Strive 45. Warm up Two sets of: 10 KB Press 20 1/2 Kettlebell Swings 5 p...

12
06
2018

Wed 13/6/18 : RAW Fitness Equipment

For the best CrossFit gear in the business you can’t go past RAW Fitness Equipment. Been a huge supporter of the Capital Fitness Challenge for the last 4 years now! Warm Up 3 rounds 100m row 10 pass thru 5 Power snatch bar 5 power clean bar Lifting (week 1 -test) 12 mins 1rm Power Snatch 1rm P...

11
06
2018

Tues 12/6/18 : Fitness – It takes time Canberra

You have to be patient and trust the journey to reach your fitness goals. Warm Up 2 rounds 50 skips 5 inch worms 5 Hi Hang Squat clean bar 10 KBS Strength (week 4 – squat clean progression) – 10 mins 5 x 2 Hang Squat Clean @ 75-80% (1/5/18) Cond : for time 4 rounds each for time Row 350/...

09
06
2018

Sat 10/6/18 : Group Fun @ Canberra CrossFit

We are all about having fun here at CrossFit SFS, Canberra. Team/group sessions every week to mix it up a bit and make training fun Teams of 2: AMRAP 15 x 2 AMRAP 1 – 15 mins 400m plate carry run 20/10kg (run together) 50 weighted step ups 100 Plate twists rest 4 mins AMRAP 2 – 15 mins 4...

07
06
2018

Fri 9/6/18 : Public Holiday Monday

Public Holiday classes next Monday here at Strive 45 & CrossFit SFS: Strive 45: 8.30am with Adam CrossFit: 9.30am (TBA) Also please note there is NO CrossFit at 4.30pm for the next two weeks (open gym only) Warm up 3 Sets – Control of each movement is most important. Keep loads light and r...