Author archive: Scotty
24
08
2019

Super Sat 24/8 in Canberra Gym

Looking for that one stop shop for a variety of group fitness classes in Tuggeranong then head on out to CrossFit SFS, Strive 45 for your FREE week trial : Claim your FREE trial CrossFit SFS workout of the day Warm Up (5-20 mins): 3 rounds: 1 minute of Easy Assault Bike 1 x round of Cindy @ easy pac...

22
08
2019

Fri 23/8 : Online Fitness Programs

Did you know we now offer 4 separate remote programs here through CrossFit SFS? CrossFit specific classes/ coaching 45 min HIIT programming that can be done at home or a globo gym At home no equipment program At home / globo gym equipment based program We have done this to allow you to pick and choo...

21
08
2019

Thurs 22/8 : Capital Fitness Challange Canberra

Here at Capital Fitness Challenge we have made the decision to move our event to the tentative date of 22nd/23rd Feb 2020 With so many online events and the change to the CrossFit Opens we have decided to move our event till early next year. Stay tuned for more info in the coming weeks CrossFit SFS...

20
08
2019

Wed 21/8 : Do you want better results Canberra?

It is true Canberra that you will get quicker results doing group training over going to the globo gym and training by yourself! Head on over to Strive 45 HIIT or CrossFit SFS gym in Hume and come join our community. A place where we hang out, train together, socialise together and actually take the...

20
08
2019

Strive 45 – Tues 20th

CrossFit SFS – Strive 45 Warm-up 2 rounds. Cardio 30 sec 10 x broom pass thrus 10 x band pull aparts 8x single arm DB overhead press (3 sec up and 3 sec down) 5 x push ups 20 sec plank hold Metcon (No Measure) Strength. Over head press (DB or Barbell) x 6 @moderate/heavyish weight + Max altern...

20
08
2019

CrossFit : Tues 20/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds, increasing the intensity gradually each round: 20 Strokes on Rower (First round easy, second round moderate, third round fast) 5 x Inchworms (last round including push-ups) 10 x Lunges (last round perform as a...

19
08
2019

CrossFit : Mon 19/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 2 rounds: 40 sec squat hold 20 sec plank hold 20 sec hollow hold Then; 3 rounds: 10 x Tempo Goblet Squats with KB or DB (3 sec down, 2 sec pause, 1 sec up) 10 x Kipping Swings 10 x Cossack Squats holding KB or DB (5 per...

16
08
2019

Sat 17/8 : Team work for today’s CrossFit session

It is all about team work at today’s CrossFit session at CrossFit SFS, Canberra Gym Warm Up (5-20 mins):Easy 400m JogThen;3 rounds:10 x Kipping Swings or 5 x Hip Pop to Bar Drill5 x Inchworm Push-ups10 x Lunge & Twist (alternating legs)5 x Burpees Metcon (Time) Partner WOD (15-55 mins):For...

15
08
2019

Fri 16/8 : Super Saturday Tuggeranong HIIT session

If you have nothing to do tomorrow at 8am, then feel free to come on out and join us for a FREE session on us at our Strive 45 HIIT class at 8am. Our facility is located within CrossFit SFS, Hume, Canberra CrossFit SFS Workout of the day Warm Up (5-15 mins): Before Squatting: 3 rounds: 45 sec on a m...

15
08
2019

CrossFit : Thurs 14/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds: 30 sec Plank Hold 15 Hollow Rocks 30 sec Side Plank (15 sec each side) 15 Kipping Swings 15 Air Squats Gymnastics Metcon (No Measure) Gymnastics EMOM EMOM x 12: Min 1: Pull-ups Min 2: Pistol Squats Min 3: T2B M...

14
08
2019

CrossFit : Wed 14/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 2 min cardio of choice 10 x Pause Air Squats 10 pass thru 10 OHS broom rest then with an empty bar 3 x snatch balance 3 x OHS rest 2 x hang power snatch 2 x OHS add load 30 – 50% or 1rm 3 x snatch balance 3 x O...

12
08
2019

Tues 13/8: Squat Technique at Canberra Gym

If you want to learn how to move properly, then come on into CrossFit SFS and learn from one our very experienced coaches. Warm-up (5-15 mins) Easy 400m RowThen;General3 rounds:10 Air Squats10 x KB Swings5 x Strict Ring Rows Then;Specific3 rounds:3 Power Cleans (add weight each round)2-3 Strict Pull...

11
08
2019

Mon 12th : Challenge for Canberra Gym Members

This week we have a challenge for you! Open to anyone doing CrossFit or Strive 45 here at our Hume Gym For max reps in 90 seconds: 20/15 cals rower into max burpees over rower (must be facing rower to count) Score = max burpees over the rower Winner to be announced after Saturday class Warm-up 15 x...

11
08
2019

New Training Block at CrossFit SFS Canberra

What a great eight weeks it has been gang, with the culmination of some fantastic results in the testing over the last week! We have had a big focus on strength development, with Back Squat, Deadlift & Bench Press leading the way, and you all absolutely killed it. Deload week coming up this week...

10
08
2019

Strive Sat 10/8

CrossFit SFS – Strive 45 Metcon (No Measure) in pairs 75 cal row 50 DB snatch 40 Thruster 30 skips 20 V snap 10 wall ball 75 cals ** both do 30/20/10 (skip/ V snap/ 10 wall ball)