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Archive for month: October, 2019
30
10
2019

CrossFit : Thurs 31/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Row 60 sec @ easy pace 10 x Good Mornings 10 x Stiff Legged Deadlifts 10 x V-ups Row 60 sec @ moderate pace 10 x Glute Bridges with 3 sec pause at top of each rep 10 x Single Leg RDL (5 per leg) 10 x Broad Jumps (each re...

28
10
2019

CrossFit : Tues 29/10 : Canberra Fitness Centre

CrossFit SFS & Strive 45 Canberra = FRIENDS | FAMILY | COMMUNITY CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 min row/bike 40 sec squat hold 40 sec plank hold 40 sec of easy air squats 40 sec of hollow rocks or 30 sec hollow hold 2 rounds: 5 x KB Goblet Squats (Tempo: 3 sec dow...

27
10
2019

CrossFit : Mon 28/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 400m Jog 3 rounds: 5 x Kick up to Handstand 10 x Pause Air Squats 15 x Kipping Swings Then; Warm up gymnastic movements for EMOM Gymnastics Metcon (No Measure) Strength/ Skill (15-30 mins): Gymnastics EMOM EMOM x 12...

25
10
2019

Open Workout 20.3

CrossFit SFS – CrossFit Warm-up Part 1. 6 min Easy EMOM 1. Rower 2. Wrist / Shoulder mobility Part 2. 2 Rounds 12 x Banded good mornings 15 x Hollow Rock 3 x Wall Walk Part 3. Build to your workout DL weight (Max sets of 5) Small sets of HSPU and HSW in between sets Metcon For time: 9 MIN CAP...

24
10
2019

CrossFit : Fri 25/10 : New Fitness Challenge Canberra

Our last challenge for the year. Time to get ready for the Summer months! Unlimited training access to over 35 classes a week Nutritional guidance Pre and Post DEXA scans measurements and baseline testing (no fitness required) Goal Setting Online Facebook group access to discounted Personal Training...

23
10
2019

CrossFit: Thurs 24/10 : Eating Healthy Canberra is not hard

It is not hard to eat healthy!! We just make it hard. With so many great restaurants around town, it is easy to go out and get a fantastic healthy meal. On the same note it is not hard to cook healthy at home either! We have a weekly Newsletter with a new recipe each week plus some other hints, tips...

22
10
2019

CrossFit : Wed 23/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15mins): 3 rounds: 60 sec on a machine of your choice (20 sec easy, 20 sec moderate, 20 sec hard) 12 x Lunges 12 x Sit-ups 12 x Single Arm Russian KB Swings (6 per arm) 100m Single Arm Overhead Kettlebell Walk (50m per arm) Skills...

21
10
2019

CrossFit : Tues 22/10 : Train with Mikk Salo

How would you like to learn and train with one of the World’s best CrossFit athletes?? Well I am pleased to announce I have Mikko Salo coming to Australia and Canberra in Feb 2020 and he will be here at CrossFit SFS on Thursday 13th Feb Click here to register : Mikko Seminar CrossFit SFS...

20
10
2019

CrossFit : Mon 21/10 – Masters HQ Titles

Good luck to some of our members here at CrossFit SFS who head off to the Masters HQ IFFF world titles on Thursday in Qld. Have a great time team, and give it everything you got.. CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 min row then With an empty barbell: 10 x Good Mornings wi...

18
10
2019

CrossFit : Sat 19/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) A. EMOM 8 1 – bike 2 – shoulder/hip mobility B. 2 rounds 12 air squat 30 skips 5 ea DB press 10 Kip Sqing 10 hollow rock C. 1 round light then 2-3 rounds at weight & pace rest 5 min GO!!!! Crossfit Games Open 20.2 (Ages 16-5...

17
10
2019

CrossFit : Fri 18/10 : Yes it is the Weekend!!

Yes it is exciting it is the weekend, time to run to the fridge for some treats! For most it is a time to relax, let your hair down & unwind after a long week of work! In that also comes the possibility of relaxing a little too much with the food & alcohol intake! Yes, you should relax, yes...

16
10
2019

CrossFit : Thurs 17/10 : Weights and Mates Apparel

For the rest of Oct ALL Weights and Mates Muscle tees are $20. Come on in and grab one today! CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 rounds: 30 sec squat hold 30 sec hollow hold 30 sec active bar hang Then;Warm up gymnastic movements, coaches take 5-10 mins to work on skills...