Archive for month: December, 2019
29
12
2019

CrossFit Mon: 30/12 : Take some time to reflect

Well it is that time of year again where everyone goes crazy and sets all their goals for 2020! That is great but make sure yo take some time to reflect on the past year. What have you achieved?What have you done better?What have you learned?What did you love about 2019? Once you have done that, the...

27
12
2019

CrossFit Sat: 28/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 400m run then 2 rounds 10 bar thrusters 10 bar snatch then work up to load on each movement for WOD Metcon (Time) WOD (20-50 mins): TEAM WORKOUT (30 min CAP): In teams of 4: Row 6000m 100 Clean & Jerks (60/40kg) {50/35kg} [choose own lo...

26
12
2019

CrossFit SFS: FREE workouts over Christmas

We have a host of options to get a workout in over the festive season, so there are NO excuses to not keep moving! You don’t need to break the bank, but a sneaky session or two will do wonders for you. If you are away or can’t make the gym, then hit up one of our FREE training sessions!...

25
12
2019

CrossFit: 26/12

CrossFit SFS – CrossFit Warm-up Warm-up Warm-up (No Measure) (5-15 mins): Easy 400m Jog 3 rounds: 10 Good Mornings 10 Hollow Rocks 10 Kipping Swings Then; 3 rounds: 5 Deadlifts (increase weights each round) 5 ea DB press 5 burpees Metcon (Time) (20-50 mins): PARTNER WORKOUT: 12 rounds for time...

23
12
2019

CrossFit: Tues 24/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): Easy 400m Jog 3 rounds: 5 x Inchworm Push-ups .20 HS holds on wall 5-10 x Ring Rows 15 sec Top of Ring Dip Hold 30 sec Plank Hold Gymnastics Metcon (No Measure) (15-30 mins): EMOM x 10: Odd mins: HSW practice Even mins: 5-10 Str...

22
12
2019

CrossFit: Mon 23/12 : Merry Xmas Everyone

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 2 min cardio of choice With an empty barbell: 10 x Good Mornings 5 x Clean Pull 5 x Muscle Clean mobility 3 x Power Clean 3 x Pause Front Squats 3 x Hang Squat Cleans mobility 5 x Strict Press 5 x Push Press 5 x Split Jerk rest...

20
12
2019

CrossFit: Sat 21/12 : 12 Days of Christmas

Hold on to your hats for our 12 days of Christmas workout today at CrossFit SFS, Canberra!! This is going to be FUN…. CrossFit SFS – Workout of the day Warm-up : (5-15 mins): 2 rounds:60 sec on a machine of your choice10 x Kipping Swings20 x Shoulder Taps20 sec Hollow Hold10 x Pause Air...

19
12
2019

CrossFit SFS : 2020 set to be HUGE for Canberra Gym

We are really looking forward to what will be a HUGE 2020 for CrossFit SFS, Strive 45, Strive Weightlifting. Starting with a whole range of new equipment on its way as we continue to lead the way as one of Canberra’s premier Fitness facilities. No we are not the newest, no we don’t have...

18
12
2019

Strive 45 – Thurs 19th

CrossFit SFS – Strive 45 Warm-up 2 rounds: 60 sec bike or ski 8 x single leg deadlifts 8 x single arm kb swing 10 x hollow rock Add load to barbell for workout 2 x 5 Metcon (No Measure) Pairs!! Part 1) 18/12 cal ski or bike 10 x deadlift + 8 x burpee over bar 100m sprit into 5 push up Finish o...

18
12
2019

CrossFit: Thurs 19/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-20 mins): 3 rounds: 60 sec row (20 sec easy/20 sec moderate/20 sec hard) 6 x Inchworm Push-ups .20 HS hold or top of push up hold 18 x Air Squats Skills Metcon (No Measure) (15-35 mins): HSPU & Pull ups With coach work on warm up...

17
12
2019

CrossFit: Wed 18/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): With an empty barbell: Deadlift x 10 Hang Clean Pull x 5 Hang Clean High Pull x 5 Hang Muscle Clean x 5 Pause Front Squat x 5 Strict Press x 5 Hang Power Clean x 5 Front Squat x 5 Push Jerk x 5 Power Clean x 5 Front Squat x 5 Sp...

16
12
2019

CrossFit: Tues 17/12 : Strive 45 HIIT Challange

Well what can I say!!! Some amazing results over the last six weeks of the Strive 45 HIIT challenge. Congrats to everyone. Still some to be weighed in , but we have had multiple people with over 10kg lost & 15 – 20cm across the measurements!! CrossFit SFS – Workout of the Day Warm-up...

15
12
2019

CrossFit : Mon 16/12 – Xmas Timetable

Hi all, I will have the Xmas timetable posted up on the CrossFit SFS Facebook Page for both CrossFit SFS & Strive 45 HIIT. Be sure to check it out, but it is also below! CrossFit SFS – Workout of the day Warm-up2 rounds200m row2 laps Filly Press (upside down bell at top)6 ea KB/DB snatch5...