Archive for month: June, 2018
06
06
2018

Thurs 7/6/18 : Strongman for CrossFit training

Do you do any Strongman work for your CrossFit training? Here at SFS we always have 2 sessions that will involve some strongman work! Come check us out anytime.. Warm up Two sets of: 10 KB Press 20 1/2 Kettlebell Swings 5 pull ups 5 ea lunges Lifting – 10 mins (Press week 4) 6 x 1 strict press...

05
06
2018

Wed 6/6/18 : What do you do Canberra?

Question of the Week: People of Canberra, what do you do when no one is looking? Do you still train? Warm Up 4 Sets – Warm Up and Activate Row 10/8 Calories (increase pace with each set) 6 Single arm KB Press/arm 4 Single Arm DB Muscle Snatch/arm Lifting (week 6 – retest) 3rm OHS Cond  E...

04
06
2018

Tues 5/6/18 : Capital Fitness Challenge is COMING!

Early Bird rego here for Capital Fitness Challenge : EARLY BIRD Warm Up 2 rounds 3 lap shuttle run 5 inch worms 16 HS/ Pike Shoulder Taps 10 hollow rocks Strength (week 4 – squat clean progression) – 10 mins 5 x 3 pos 2 Hang Squat Clean @ 70-75% (1/5/18) Cond : for time 21-18-15-12-9-6-3...

03
06
2018

Mon 4/6/18 : Strive 45 Canberra

Did you know you can now join the Strive 45 (HIIT) classes on a weekly membership here in Canberra? No contracts, just a guarantee to get you in the shape of your life! Warm up 4 Sets – Warm Up and Activate Row 10/8 Calories (increase pace with each set) 6 Single arm KB Press/arm 4 Single Arm...

01
06
2018

Sat 2/6/18 : Super Sat at CrossFit gym Canberra

Another Super Sat session Teams of 2: AMRAP 1 – 15 mins 1km row 60 wall ball squat cleans 9/6kg 40 HRPU 60 ea DB step back lunges on the spot *change anytime AMRAP 2 – 15 mins 30  DB Snatch (partner hangs off rig) 22.5/15kg 200m Farmers Carry 24/16kg (partner does wall ball until back) 3...