Archive for month: February, 2019
28
02
2019

Fri 1/3 : FREE Fitness Friday at Canberra Gym!

Don’t forget it is FREE Friday gang, so bring a friend for FREE to any Strive 45 or CrossFit Class. Also time to rip into 19.2 gang and embrace the pain again! LET’S DO IT.. CrossFit SFS workout of the day If doing the Open then rest/mobility day, if you are not doing the open then: Warm...

27
02
2019

Thurs 28/2 : There is NO plan B

Make a plan and stick to it! Simple.. #whateverittakes CrossFit SFS Workout of the Day Warm Up (5-15 mins): 3 rounds of: 60 sec on a machine of your choice 10 x Glute Bridges with 2-3 sec pause at top of each rep 10 x V-Ups or Sit-Ups 10 x Empty Barbell Good Mornings Strength/ Skill (15-35 mins): De...

26
02
2019

Wed 27/2 : Six Week Challenge at Canberra Gym

Our next six week challenge is set to get underway in two weeks time. If you have never trained, or used to be fit but family/work/life got in the way, then this is a great way to get your fitness back and start to feel better about yourself again! What if you could: ✅ Look Lean and Feel Fantastic!...

25
02
2019

Tues 26/2 : Train for something Canberra

It is always easier to turn up to training, eating correctly, getting adequate sleep when you have something to work toward. Yes I understand that will be different for everybody and that is great, but you just have to find that one thing/purpose that will drive you to just work that little bit hard...

24
02
2019

Mon 25/2 : Awesome Effort SFS gym

Week 1 of the CrossFit Open is done and what an awesome weekend it was by the CrossFit SFS team. Proud of you all. Warm Up (5-15 mins): With an empty barbell: 10 x Good Mornings 10 x Stiff Legged Snatch Grip Deadlifts 5 x Snatch Pulls (shoulders only) 5 x Snatch High Pulls (high elbows) 5 x Muscle S...

21
02
2019

Fri 22/2 : FREE Friday’s at Canberra Gym

Bring a friend for FREE to any of the Friday Strive 45 or CrossFit SFS classes Warm Up (5-15 mins): 3 rounds at easy pace: 200m Jog 5 x Inchworm Push-Ups 5 x Burpees 10/7 cal Row WOD (15-50 mins): In teams of 3: 4 rounds of: Run 400m Max reps Burpees Max reps Row (cals) Your score is the time for th...

20
02
2019

Thurs 21/2 : The Open

Still time to jump on and register for the 2019 Open’s Warm Up (5-15 mins): 3 rounds of: 60 sec of easy skipping or double unders 10 x Single Arm DB Upright Row (both arms) 10 x Single Arm DB Strict Press (both arms) 5 x Hollow > Superman with 3 sec pause in each position Then, warm up to Stri...

18
02
2019

Tues 19/2: Balance your life

DO you want to train better? Perform better? Then find some time in your crazy schedule to just sit, relax and unwind! We are all that busy these days, that we just do not take enough time to sit and ‘smell the roses’ and just watch the world go by. Your body will thank you for it. SFS w...

17
02
2019

Mon 18/2 : Allstar Alliance back to Canberra

Pumped to be hosting and running the Allstar Alliance again this year here at CrossFit SFS, Canberra! More info coming soon but I can tell you the dates: Save the date : 3rd & 4th August Warm UpWith an empty barbell: 60 sec squat hold (supported if needed) 60 sec plank hold 10 x Air Squats 10 x...

15
02
2019

16/2 : Super Saturday @ CrossFit SFS, Canberra

Every Saturday, we do a fun pairs, teams event here at CrossFit SFS, Canberra, what a great way to start the weekend. Let us know if you want to bring a friend. Warm Up400m run then 3 rounds of: 10 x Kipping Swings 10 x Shoulder Taps 10 x Air Squats Then; 5 rounds of skill/strength work 3 – 5...

14
02
2019

15/2 : Six Week Challenge Canberra

Our new six week challenge is coming SOON to Strive 45 and CrossFit SFS!! Contact us to register : SIGN ME UP Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes: 15/12 cal Row 10 Burpee Box Jumps (24/20″) 5 Bar Muscle Ups Treat this like an Open workout. Go hard and fast from the outset....

14
02
2019

Thurs 14/2 : Queanbeyan Blues Pre Season

Plenty of work going into the Queanbeyan Blues pre season. Looking forward to the guy’s and girls ripping into the season this year. Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice 10 x DB Strict Press per arm (light weight) 10 x DB Upright Row per arm (light weight) 5 x Clos...

12
02
2019

Wed 13/2 : Gym Meals Canberra

Huge shoutout to Gym Meals for coming on board and supporting the ‘Murph’ Challenge coming up in March. With that Gym Meals Direct have done up a discount for any members here at CrossFit SFS Canberra that order 10 or more meals, hit me up for the code. Warm Up (5-15 mins): 3 rounds of:...

11
02
2019

Tues 12/2: The Open training

Last big week of training here at CrossFit SFS before The Open’s starts next week!Dig in and get the work done. Over the coming weeks I will be manipulating the program to suit, and you will all be doing The Open WOD’s so you might as well register! Warm Up (5-15 mins): 3 rounds: 10m DB...