Archive for month: September, 2019
30
09
2019

CrossFit : Tues 1/10 : FREE Fitness Canberra

It is GOOOO time for fitness here in Canberra everyone! Here at CrossFit SFS, Strive 45 HIIT in Canberra, we have a FREE week for everyone!! CrossFit SFS – Workout of the Day Warm Up (5-15 mins):10 x Snatch Grip Deadlifts5 x Hang Snatch Pulls10 x Hang Muscle Snatchesrest5 x Overhead Squats5 x...

29
09
2019

CrossFit :Mon 30/9 : Bali Health & Fitness Retreat

Who is keen to explore the world, get fit, and have fun doing it?? We are pleased to announce we are launching our Bali retreats in 2020. More information to follow with full itinerary & packages, but we are taking registrations NOW as places are strictly limited to a small intermit group. Fitne...

29
09
2019

Strive 45 – Mon 29th

CrossFit SFS – Strive 45 Warm-up 60 sec cardio 6 x ball squat 6 x ball press over head 20 sec ball squat hold 20 sec hallow hold Metcon (No Measure) 5 rounds: 12 cal row 15 ball slams 1 round: 30 x KB deadlift burpee 5 rounds: 12 cal ski 15 ball over shoulder 1 round: 30 x DB devil press or 30...

28
09
2019

CrossFit: Sat 28/9

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-20 mins): Easy 400m Jog Then; 30 sec single leg squat hold (each leg) holding a post 30 sec active bar hang 3 rounds: 10 x Air Squats 3 x Rope Pull to standing or 10 x Ring Rows 10 x Sit-ups Then; Get ready for gymnastic EMOM Metc...

27
09
2019

CrossFit: Fri 29/9

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds: 20 x Shoulder Taps in Top of Push-up 20 x Hollow Rocks 20 x Alternating Single Arm DB Bent Over Rows (10 per arm) *keep the DB’s relatively light Then; 2 rounds: 10 x Banded Push-ups https://www.youtube.com/wat...

24
09
2019

CrossFit Wed 25/9: FREE Child Minding in Canberra Gym

We are not like all the local gyms here in town. When you come to train with us at CrossFit SFS we will look after your kids for FREE as part of your membership*conditions apply CrossFit SFS – Workout of day Warm Up (5-15mins): 2 min cardio of choiceWith an empty barbell: 10 x Stiff Legged Dea...

23
09
2019

CrossFit : Tues 24/9 : Off Season Fitness in Canberra

With most of the sporting season done and dusted, now is the time to jump in and get to work and more ready than ever for next season. We have a host a class options here at Strive 45/ CrossFit SFS in Hume, come on out and get fitter/faster/stronger than ever before. We also do full team training se...

22
09
2019

CrossFit : Mon 23/9 : Weightlifting Classes at SFS

Not only do we do CrossFit & HIIT classes here at Strive 45/ CrossFit SFS, we also run weekly weightlifting classes as well. Hit us up to come out check it all out anytime! CrossFit SFS – Workout of the day General Warm Up (5-15 mins): 60 sec row/ski/bike 60 sec squat hold 60 sec plank hol...

21
09
2019

Strive 45 – Sat 21st

CrossFit SFS – Strive 45 Warm-up 20 sec easy, 20 sec mod, 20 sec fast 2 rounds of: KB: 5 x deadlifts 5 x goblet squat 5 x Single arm overhead press 20 x plank taps into 20 sec plank hold 3 x inch worm Metcon (No Measure) 6 rounds for time With barbell or DB: 6 x Deadlifts 6 x Front squat 6 x B...

20
09
2019

CrossFit Super Sat Fitness Session in Canberra

Like all Saturday’s we have another Super Saturday fitness session planned for everyone here at Strive 45 & CrossFit SFS. If you like to come and give one of our Group Fitness based classes a trial, then click here : FREE WEEK CrossFit SFS – Workout of the day Warm Up (5-15 mins): Ea...

20
09
2019

Strive 45 – Fri 20th

CrossFit SFS – Strive 45 Warm-up 2 rounds: 40 sec cardio – 20 sec mod, 20 sec fast 3 x Push ups 3 x braod jumps 10 x single leg glute bridge 15 sec hallow or tuck hold Metcon (No Measure) Part A. EMOM – 12 min Odd = DB step ups Even = Med ball burpee *working 45 sec recover 15 sec...

19
09
2019

CrossFit Fri 20/9 : The opens are coming!

Don’t forget the CrossFit Open is coming up in a few weeks. We will look to run a Friday night lights event and also again on the Saturday for the 5 weeks here at CrossFit SFS. Be sure to jump on and register! A great way to test your fitness level. All workouts are scaleable to suit everyone!...

19
09
2019

Strive 45 – Thurs 19th

CrossFit SFS – Strive 45 Warm-up 2 rounds: 30 sec cardio Single DB: 5 x Left arm press + lateral raise + front raise 5 x Right arm press+ lateral raise + front raise 5 x squat with 3 sec pause 5 x V snaps Metcon (No Measure) Part A. Strength Share barbell in pairs 5x Overhead strict press barb...

18
09
2019

CrossFit Thurs 19/9: Skills work

Be sure that you are mixing up your training and always having fun with what you do. If you are bored with training, then it is time to look for something else to do here in Canberra! CrossFit SFS – Workout of the Day Warm Up (5-15 mins): Easy 400m JogThen;2 rounds:10 x Kipping Swings10 x Sit-...