Archive for month: October, 2018
22
10
2018

Tues 23/10 : Canberra Gym that is Different

We do things a bit different here at CrossFit SFS in Canberra. No mirrors, no individual training! Here we all train together. Our motto : FRIENDS | FAMILY | COMMUNITY Warm Up (5-15 mins): General Body Loosen Up: – Leg Swings (all directions x 10) – Back Body Twists x 10 each way –...

21
10
2018

Mon 22/10 : Capital Challenge 2 weeks away

The workouts are done and we ready to go for the Gym Quip Capital Fitness challenge 2018!! Warm Up (5-15 mins): 3 rounds 30 sec row 10 Lateral Hops stick landing 10 Air Squats Then, with an empty barbell: 10 x Good Mornings 10 x Front Squats 10 x Clean Grip Deadlifts 5 x Hang Clean Pull (shrug only)...

19
10
2018

Sat 20/10 : Gym Quip Fyshwick

Don’t forget, for all your fitness gear be sure to head to our major sponsor in Gym Quip Fyshwick, Troy and the team will look after you! _______ Super Saturday in pairs Group 1 8 min EMOM 5 deads @ 102/70kg Max cals rower *change top of every minute Group 2 8 min AMRAP 15 squat jumps Max cals...

18
10
2018

Fri 19/10 : Strive Weightlifting Club Canberra

Did you know as part of your unlimited membership here at CrossFit SFS you have full access to our Strive Weightlifting classes? Warm up 3 Rounds 1 min cardio of choice 10 pass thru 5 snatch balance broom 3 power snatch bar Lifting : 8 mins EMOM: Power Snatch + squat snatch @ 70% Strength Build to a...

17
10
2018

Thurs 18/10 : Strive 45 HIIT Canberra

With the warmer weather it is great to see so many people coming in and hitting up the Strive 45 HIIT class inside CrossFit SFS Canberra! SFS Workout of the Day Warm Up 2 rounds: 2 min cardio your choice 10 pass thru 1 x kano hip complex 2 min banded shoulder mobility Lifting – Hang Squat Clea...

15
10
2018

Tues 16/10 : Capital Fitness Challenge last days

Last few days to Register for the 2018 Gym Quip Capital Fitness Challenge! Click the image below: SFS Workout of the day Warm Up 500m row then 2 rounds 10 dish arch on the ground 10 OH KB lunges @ light 20 sec dead hang on the bar Gymnastics: 10 min TTB skills & drill Strength: 10 mins 5 x 1 bac...

14
10
2018

Mon 15/10 : New Faces at SFS Gym

Be sure to introduce yourself to anybody that you do not know here at CrossFit SFS. We have quite a few new people starting up and it can be quite daunting for those that are just starting out. Give them a big high 5 and, a smile and say welcome, it will make their day. Warm up 2 rounds 2 lap shed r...

09
10
2018

Wed 10/10 : HIIT class with a twist in Canberra

Tired of doing the same routine at your gym? Follow the crowd and come and try out our NEW Strive 45 HIIT class in Hume, Canberra where everytime you come in you will experience something different! Free trial class for anyone. Warm Up 2 rounds: 60sec Bike 10 push ups 20 Pike/ HS taps Hip mobility L...

07
10
2018

Mon 8/10 : Capital Fitness Challenge rego closing

Last week to register for the Gym Quip Capital Fitness Challenge, click the image to Register:   ———– Warm up 2 rounds 200m run 20 pike taps 10 pass thru 20 mtn climbers Strength 4 x 8 Push Press Gymnastics: pull ups (week 6/6) 10 mins Options 5-7 x 8-12(adv / no bands)...

05
10
2018

Sat 6/10 : Super Sat team WOD at SFS Canberra

Teams of 3 30 Rounds (10 each) 6 x Deadball over shoulder 12 x Box Jump 24/20″ 18 x Air Squat to ball 100m run *team must complete 300 cal Assault Bike throughout Person 1 will be working through the reps, person 2 will be on the bike, person 3 will be resting. Split the bike up however you li...

03
10
2018

Fri 5/10 : Are you Happy with how you look?

Answer these questions (honestly): Are you happy with the way you look and feel? If not, why do you want to change? How do you want to look and feel? Why now? Here at CrossFit SFS & Strive 45 we might be able to help you if you are interested?? Click the image for more info CrossFit SFS WOD of t...

02
10
2018

Wed 3/10 : Strive Kids Fitness Canberra Gym

Time to book the kids in for the last term of Strive Kid’s fitness here at CrossFit SFS Canberra Do your kids love to watch Ninja Warrior? We have one of the best training at CrossFit SFS and he will come in and play with the kids a few times over the term. I bet they would love to climb, jump...