Archive for month: February, 2019
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...

11
02
2019

Mon 11/2 : Have Fun Canberra

If you are not having fun, you are doing it wrong! Warm Up (5-15 mins): With an empty barbell or broomstick: 10 x Air Squat with pause in bottom 10 x Good Mornings 10 x Snatch Grip Deadlifts 5 x Snatch Pull (shoulders only) 5 x Muscle Snatch 5 x Overhead Squat with pause in bottom 5 x Power Snatch 5...

08
02
2019

Sat 9/2: Strive 45 Canberra

At CrossFit SFS we don’t just run CrossFit classes. We also run our new and very popular : Strive 45 HIIT class 6 days a week. If you are looking to progress from your current 45 min program you might be doing and learn how to lift weights safely & efficiently, whilst still getting in a gr...

07
02
2019

Fri 8/2 : Rego for The Open

Hey CrossFit SFS. Well we are only a few weeks away from The Open. Hoping many of you are going to jump on and register and get amongst it.Rego here : https://games.crossfit.com/ It is a great way of measuring yourself, and gives you that taste of what competition really feels like without having to...

04
02
2019

Tues 4/2 : It is up to you Canberra

It is up to you what you want to get out of life!! Whether that that be health and fitness, partner, work etc, you have a choice to ‘Create your own destiny’, so go do it.. Warm Up (5-15 mins): Walking Leg Swings x 20m Lunge & Twist x 20m Sumo Squats x 20m Plank Hold x 60 sec KB or D...

01
02
2019

Sat 2/2 : You Choose Canberra

If you want to make yourself feel better, have more energy & get more out of life, then all you have to do (to start) is turn up and start moving. Your energy will increase, your mood will be better & you will look and feel better!! What more could you want?? Warm Up3 rounds: 100m row 5 x In...