Want to learn how to be efficient & stronger at Olympic Lifting? Maybe learn how to get stronger for some gymnastics based movements? Then NOW is the time to sign up at CrossFit SFS, Hume as we start a new program working on all of the above. Also, don’t forget we run gymnastics specif cla...
Congrats on an awesome Open team! Please read NEW PROGRAM for the direction here for the next 10 weeks! SFS workout of the day Warm Up (5-15 mins): With an empty barbell: 10 x Good Mornings 5 x Snatch Pull (shoulders only) 5 x Muscle Snatch 3 x 1 High Hang Power Snatch + 1 Overhead Squat 3 x 1 Hang...
We are almost there! This is the final week of the Open. It has been amazing to watch 40 odd members tackle the Open every week and I am super proud of everyone’s effort. Enjoy this last week of it, then if you have completed the Open, look at taking it easy this week and then it’s back into t...
Warm Up (5-15 mins): 1 lap run 10 x Deadlifts 10 x Pause Front Squats 1 lap run 5 x Hang Clean Pull (shoulders only) 5 x Hang Muscle Clean 1 lap run 5 x Hang Power Clean 5 x Front Squat rest 5 x Power Clean 5 x Front Squat Then; 3-Position Clean & Jerk practice with an empty barbell on coaches c...
Great to see so many new faces getting in and joining us with our all NEW Strive 45 HIIT class here at CrossFit SFS, Canberra. With the perfect blend of cardio, strength, core work, it is great bang for your buck for those wanting to get in, get it done and get out without too much fuss, or worrying...
All I can say is, what an awesome effort by everyone here at CrossFit SFS over the weekend. For some of you the feeling of getting your first pull up or Muscle Up I am sure was amazing for you! This is the reason why I always encourage people to do The Open every year. When you compete (with yoursel...
Everybody loves a good cardio day right?? Come on out and join us for this session, totally FREE Workout of the Day Warm Up (5-15 mins): Easy 400m Jog as a group then Get into groups of 3 and complete one round: Partner 1: 5 x Burpees 10 x Step Ups 5 x Burpees 5 x Box Jumps 5 x Burpee Box Jumps Part...
Don’t forget bring a friend for FREE to any of our classes on Friday here at CrossFit SFS / Strive 45 HIIT Click here for timetable : Class Schedule CrossFit SFS workout of the Day Warm Up (5-15 mins): 3 rounds of: 10 x One Arm DB Press (per arm) 10 x Lunges with DB Overhead (5 each arm) 10 x...
Ok time to bring it back. Simple pick what you think 19.4 will be and you WIN some gear thanks to Weights and Mates apparel new season stock! CrossFit SFS WOD of the Day Warm Up (5-15 mins): With an empty barbell: 10 x Deadlifts 5 x Pause Front Squats 5 x Hang Clean Pull (shoulders only) 5 x Hang Mu...
Some amazing results with the CrossFit Open 19.3 this week here at CrossFit SFS, with Stu finishing the SHSPU and a few others not too far away! CrossFit SFS Canberra workout of the day Warm Up (5-15 mins): 3 rounds of: 60 sec on a machine of your choice 10 x Inchworms (5 without push-up and 5 with...
CrossFit SFS & Strive 45 HIIT class timetable for Monday Public Holiday: 8am : Strive 45 HIIT9am : CrossFit class Warm Up2 rounds 300m run then 3 rounds 5 wall ball 8 KBS 5 step ups 5 burpees 35 min AMRAP Buy in Row 2km alternating every 250m ski 1.6km bike 7min – swapping every .45 sec Th...
With the public holiday on Monday in Canberra we have the following classes here at CrossFit SFS, Hume: Strive 45 : 8amCrossFit : 9am Enjoy your long weekend everybody CrossFit SFS workout Fri 8/3 WOD (15-45 mins): Tabata Row Rest 1 min Tabata Assault Bike Rest 1 min Tabata Double Unders (ball slams...
Short on time, or want that 45min HIT class with a difference? Then come on out to Strive 45 and give our 45min HIIT classes a go! What makes us different, is that it is just not a 8/10/12 station circuit all the time with 50 other people just going flat out & doing all the jumping around! Withi...
We have a FREE week trial to any of our Strive 45 HIIT or CrossFit classes here at our fitness facility in Hume. Simply send us an email and we will get you started – click the image CrossFit SFS workout of the day Warm Up (5-15 mins): Leg Swings x 10 each leg, forwards and backwards Shoulder...
If you want to find a gym where people actually know your name, your partner & your kids names, then CrossFit SFS is the Canberra Gym for you! SFS Workout of the Day Warm Up (5-15 mins): 3 min cardio your choice then 5 Snatch grip deads 5 Snatch pulls 5 muscle snatch rest 5 power snatch 5 OHS re...
