Archive for month: January, 2020
19
01
2020

CrossFit SFS: Masters HQ Online

If you haven’t yet then it is time to register for stage 1 of the Masters HQ Stage 1 : Online qualifier – REGO HERE & more infoStage 2: Live semi Final if you qualify at the onlineStage 3: National Final in BrisbaneStage 4: World Titles in Portugal CrossFit SFS – Workout of the...

17
01
2020

CrossFit SFS: Super Saturday

All about teamwork and working together here at CrossFit SFS & Strive 45 and you are going to need to work together in this awesome pairs workout courtesy of Swanstrong CrossFit SFS – Workout of the day Warm-up : (5-20 mins): Easy 400m Jog3 rounds: 10 x Deadlifts (empty barbell) 10 x Hollo...

16
01
2020

CrossFit SFS: Personal Training in Canberra

Doesn’t happy very often but I have opened up a few hours of Personal Training spots here at CrossFit SFS! Hit me up if you are interested in Fast tracking your goals for 2020 We also have several other trainers within the walls of CrossFit SFS, Strive 45 who are keen to take on a few more cli...

15
01
2020

CrossFit SFS: Weightlifting Comp this weekend

From 11am this Saturday CrossFit SFS and Strive Weightlifting will be hosting the first Lifting meet of the year. Come on out and check it out. Entry is FREE… CrossFit SFS – Workout of the day Warm-up 2 rounds10 shoulder dislocators5 behind the neck push jerk into OHS (or snatch balance)...

14
01
2020

CrossFit SFS: Wed 15/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 3 rounds: 20-30 Double Unders or 40-60 Single Skips 5 x Inchworm Walk Outs (walk hands out as far past shoulders as possible) 7 x V-ups or Sit-ups 9 x Kipping Swings on Bar or Rings 11 x Pause Air Squats Skills Metcon (No Measur...

13
01
2020

CrossFit SFS: Capital Fitness Challenge

Only a few spots left for some divisions of the 2020 Capital Fitness Challenge Don’t forget winners will punch a ticket to the AFFF National Final and then they are 1 in 10-12 chance of representing Australia at the IF3. Who wouldn’t love to wear the Green and Gold? Click here to Registe...

12
01
2020

CrossFit SFS: Fitness Testing coming up

Over the next few weeks you will see some tests come up that we can use for guidelines/data for you to work from. Please make an effort to put your data into WODIFY as we will be working of these numbers (and it will be individual on your performance of the tests) so you really need to to record the...

10
01
2020

CrossFit: Sat 11/1 : Charity WOD

This morning we are doing it for charity, raising money for WIRES & the Koala Hospital, to help with the bush fire devastation that has swept our country. Cash donation is all that we ask, thank you for your support, every little bit helps. CrossFit SFS – Workout of the day Warm-up2 rounds...

09
01
2020

CrossFit: Fri 10/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 3 rounds: 60 sec on a machine of your choice 5 burpee broad jump 10 x Single Arm DB Strict Press (light weight, 5 per arm) 10 x DB Windmills (light weight, 5 per arm) 10 x Pause Goblet Squats with DB Strength Push Press (5 x 5)...

08
01
2020

CrossFit: Thurs 9/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 3 rounds: 60 sec assault bike (20 sec easy/20 sec moderate/20 sec hard) 10 x Good Mornings/ 8 x Deadlifts (some weight)/ 6 x Deadlifts (more weight) 15 x Hollow Rocks/ 30 sec Plank hold/ 10 x Sit-ups 10 x Inchworms (no push-up)...

07
01
2020

CrossFit: Wed 8/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): With an empty barbell: 10 x Good Mornings 10 x Snatch Grip Deadlifts Mobility 5 x Hang Muscle Snatch 5 x Hang Power Snatch Rest 5 x Overhead Squats 5 x Power Snatch Rest 5 x Snatch Balance 5 x Squat Snatch Weightlifting...

06
01
2020

CrossFit: Tues 7/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 mins cardio of choice Then 3 rounds 10 push ups 10 lunges 15 hollow rock Skills Metcon (No Measure) 12 mins working HSPU skills & pull ups A. Advanced athlete EMOM Odd: 3- 5 deficit HSPU Even : 3-5 weighted strict pull up B. Intermedi...

06
01
2020

Home WOD : Tues 7/1/20

CrossFit SFS – CrossFit Metcon (AMRAP – Rounds and Reps) Warm up 200m run 10 alt toe touches 10 lunges 10 push ups Workout 12 Min AMRAP (As Many Rounds and Reps as Possible in 12 Min) 40 Mountain Climbers 20 Alternating Bodyweight Lunges 5 Deadlifts RX Men: 85 – 102kg RX Women: 55...

05
01
2020

CrossFit: Mon 6th

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds 200m row 2 lap farmers/waiters carry 5 Box jumps Strength Back Squat (4 x 5) Build to heavy 5 ( NO more than 85% 1rm) Then 3 x 5 @ 80% above After each set including warm up sets perform 5 single Box jumps 24/20″ * loo...

03
01
2020

CrossFit SFS : Super Saturday in Canberra Gym

Are you looking for something different with your training? Time to mix it up and make the changes you have always wanted to make? Then come on out and try CrossFit SFS & Strive 45 HIIT and see what a difference training in a high energy environment does for you! You can’t beat training wi...