Archive for category: Training
24
01
2020

CrossFit SFS :Super Saturday

Another awesome Super Saturday here at CrossFit SFS. If you would like a FREE trial click here CrossFit SFS – Workout of the Day Warm-up (5-20 mins): 3 person rotation: P1 : Row 60 sec (partner 1) P2: 5 x Hang Power Snatch + 5 x Overhead Squat P3: 20 sec Active Hang + 20 sec Hollow Hold *Rotat...

23
01
2020

CrossFit SFS: Pre Season Training

At CrossFit SFS in Hume, we have a host of options for pre season training for your sporting team. Hit us up for a session or two, tailored to your needs. We can come to you or you come to us! CrossFit SFS – Workout of the day Warm-up(5-15 mins): 10 x Good Mornings 10 x Pause Air Squats mobili...

22
01
2020

CrossFit SFS : Capital Fitness Challenge

Only handful of Mixed Pairs spots left for the 2020 Capital Fitness Challenge Stay tuned we have a host Regional and World CrossFit Games athletes coming again this year!! Rego here : Capital Fitness Challenge CrossFit SFS – Workout of the Day Warm-up : (5-15 mins): 2 min cardio of your choice...

21
01
2020

CrossFit SFS: Wed 22/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 2 rounds: 30 sec of double unders/single skips 10 x Plate Stiff Deads 20 sec plank hold + 10 sec side plank (each side) 10 x Goblet Squats with DB or KB Then; Start building up to weight for Front Squat Strength Front Squat (4 x...

20
01
2020

CrossFit SFS: Bali Retreat SOLD OUT

Well I am pleased to say that our CrossFit SFS July retreat is SOLD OUT, but don’t worry, we have 4 spots left for our September retreat – Click HERE for more info CrossFit SFS – Workout of the day Warm-up :(5-15 mins): 3 rounds: 60 sec on a machine of your choice (increasing inten...

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)...