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...

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...