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Archive for month: November, 2019
30
11
2019

Strive 45 – Mon 1st

CrossFit SFS – Strive 45 Warm-up 30 sec mod 30 sec fast on cardio 2 rounds of: 7 x Kb deadlifts 7 x Single arm Kb swing (each arm) 30 sec superman hold Then 1 round: 5 x D-ball deadlift + shrug 5 x D-ball over shoulder 20 sec over head hold Metcon (No Measure) Station 1. 3 rounds: 100x skips B...

28
11
2019

Strive 45 – Fri 29th

CrossFit SFS – Strive 45 Warm-up Run 200m 30 x Calve press to floor 8 x lunge and rotate 8 x Dead bug 5 x Controlled squat 5 x Controlled push up Hip flexor mobility with Dez Metcon (No Measure) 400m run 5 rounds: 5 x Push up 10 x Air squat 15 x Weight crunches into… 400m run 5 rounds: 5...

28
11
2019

CrossFit : Fri 29/11 – Massage at CrossFit SFS

We are pleased to announce that we now have an in house massage therapist within CrossFit SFS, Strive 45. Luke will only be here for a few months but is available most days for massage. Come and see me and I will give you his details to book in CrossFit SFS – Workout of the day Warm-up (5-25 m...

27
11
2019

Strive 45 – Thurs 28th

CrossFit SFS – Strive 45 Warm-up 60 sec cardio Then with coach + PV / KB: 5 x pause air squats 5 x pause KB squat 5 x front squat with stick Stretch out hip flexor 5 x single arm press (each side) 5 x Push press with stick In groups: x 1 rotation for workout prep P1. empty barbell on coach cue...

27
11
2019

CrossFit : 28/11 : Training is a Journey

There are no QUICK FIXES in the health and fitness industry! There are a thousand different things going up everyday that promises you instant results!! Just so you know it is all Bulls..t Nothing beats actually turning up, day in and day out and doing the work! Practice, practice, practice –...

25
11
2019

CrossFit : Tues 26/11 : Aussie Throwdown

Good luck to our young gun in Pat Birch as heads to Sydney this week for the National Final of the Aussie Throwdown, at CrossFit Norwest. Patty has been doing plenty of work in preparation and I can’t wait to see him lay it all on the line this week. CrossFit SFS – Workout of the Day War...

24
11
2019

Strive 45 – mon 25th

CrossFit SFS – Strive 45 Warm-up 300m row x2 5 x ball deadlifts 5x ball deadlift shrug 5 x ball to shoulder 8 x DB snatch 5 x V ups Metcon (No Measure) Part A) 4 rounds – 15 min caps 400m Row 20 x Alt Db snatch 15 x sit ups Rest 2 min (all together) Part B) 5 min cap 20/30 cal bike remai...

24
11
2019

CrossFit: Mon 25/11 : Canberra Sporting Teams

Don’t leave it too late to get ready for the Pre Season with your sporting team in Canberra! Hit us up and we can organise a club discount membership and/ or some pre season training with your club! CrossFit SFS – Workout of the day Warm Up2 min cardio of choice With an empty barbell:5 x...

22
11
2019

CrossFit : Sat 23/11 : Running into the weekend

Yes the weekend is upon us, and it is getting closer to Christmas (only a month away), but be sure to keep up the training regime!! Super Saturday here at CrossFit SFS & Strive 45 HIIT are 2 classes NOT to be missed. Set yourself up well for the weekend and come on in and enjoy the fun! CrossFit...

21
11
2019

CrossFit : Fri 22/11 : CrossFit SFS to go 24/7

Only a matter of weeks now until we launch our facility 24/7/365 If you are looking to have the luxury of training anytime, then we have you covered, with a host of programs and training options available! CrossFit SFS – Workout of the Day Warm Up400m runthen With an empty barbell:10 x Stiff L...

20
11
2019

CrossFit : Thurs 21/11 : Mikko Salo at SFS Canberra

We still have tickets available for the Mikko Salo seminar in Feb. A previous world CrossFit games champion and one of the greatest in the sport. Will be a great afternoon/evening learning from one of the best! CrossFit SFS – Workout of the day Warm Up (5-25 mins):2 rounds:60 sec on a machine...

19
11
2019

CrossFit : Wed 20/11 : Not all gyms are the same

I have been in the fitness industry now for over 27 years, and trust me I have seen it all come (and go) in the fitness industry. So many trends and various ‘the latest programs’ you could imagine. At the end of the day all that matters is: You are moving, something is better nothing! Fi...

18
11
2019

CrossFit : Tues 19/11 : Strive Weightlifting

As part of your unlimited membership here at CrossFit SFS, you also get access to our Strive Weightlifting classes anytime you like. No excuse not to get better at Weightlifting for CrossFit! CrossFit SFS – Workout of the day Warm Up (5-15 mins):3 rounds:10 x Hollow Rocks10 x Kipping Swings10...