Archive for month: October, 2018
31
10
2018

Thurs 1/11 : Canberra Gym having fun

Yes we train hard, but also have a damn good time doing it here at CrossFit SFS, Strive 45 in Canberra Warm Up (5-15 mins): 3 min row/run/bike/ski then 1 min each Pull Aparts Hollow Rocks then Tabata Mash-up (alternating between): 20 sec Empty Bar Bench Press 10 sec Rest 20 sec Empty Bar Bent Over R...

30
10
2018

Wed 31/10 : Myo-trig coming to Canberra

We will have the Myo-trig guy’s setting up in the vendor area of the Gym Quip Capital Fitness Challenge this weekend. Be sure to come on out to CrossFit SFS, 43 Sheppard St & check them out. ………….. SFS Workout of the Day Warm Up (5-15 mins): 30 sec row (easy) 15 x B...

29
10
2018

Tues 30/10 : NO classes this Saturday at CrossFit SFS

Hi team, with the Capital Fitness Challenge running all weekend, unfortunately there will be NO classes running. I am looking for any volunteers that would like to come and help out over the weekend, that would be greatly appreciated. Also be sure to come on out, cheer them on and watch some of Aust...

28
10
2018

Mon 29/10 : TLE Fyshwick @ Capital Challenge

A huge shoutout to TLE Fyshwick for coming on board the 2018 Capital Fitness Challenge for 2018. Warm Up 2 rounds of: 5 x Inchworm Walkouts (no push-up) 5 x Inchworm Push-ups 5 x Pause Air Squats (3 sec pause in bottom) 10 x Jumping Lunges 5 x Empty Bar Strict Press 5 x Empty Bar Front Squat 5 x Emp...

24
10
2018

Thurs 25/10 : Vaunt Lifting & a surprise in Canberra

Huge shoutout to the team from Vaunt who will be setting up shop for the Gym Quip Capital Challenge next weekend, shaping up to be an amazing weekend & I have a special surprise guest for you all to meet – first person to guess correctly WINS some Weights and Mates apparel. Warm Up 3 round...

23
10
2018

Wed 24/10 : What do you do when no one is looking?

It is when no one is looking that things change for many people! I will just have one more biscuit, one beer won’t hurt, maybe I will have dessert tonight, I will go for the walk tomorrow! If you want see change, then things have to change, it is that simple. Warm Up (5-15 mins): AMRAP 5 mins...

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 thanks Needhams Business

The workouts are done and we ready to go for the Gym Quip Capital Fitness challenge 2018!! Shoutout to another awesome sponsor in Needhams Business and Financial Strategies for again sponsoring the event! Warm Up (5-15 mins): 3 rounds 30 sec row 10 Lateral Hops stick landing 10 Air Squats Then, with...

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...