Archive for category: Training
21
09
2019

Strive 45 – Sat 21st

CrossFit SFS – Strive 45 Warm-up 20 sec easy, 20 sec mod, 20 sec fast 2 rounds of: KB: 5 x deadlifts 5 x goblet squat 5 x Single arm overhead press 20 x plank taps into 20 sec plank hold 3 x inch worm Metcon (No Measure) 6 rounds for time With barbell or DB: 6 x Deadlifts 6 x Front squat 6 x B...

20
09
2019

CrossFit Super Sat Fitness Session in Canberra

Like all Saturday’s we have another Super Saturday fitness session planned for everyone here at Strive 45 & CrossFit SFS. If you like to come and give one of our Group Fitness based classes a trial, then click here : FREE WEEK CrossFit SFS – Workout of the day Warm Up (5-15 mins): Ea...

20
09
2019

Strive 45 – Fri 20th

CrossFit SFS – Strive 45 Warm-up 2 rounds: 40 sec cardio – 20 sec mod, 20 sec fast 3 x Push ups 3 x braod jumps 10 x single leg glute bridge 15 sec hallow or tuck hold Metcon (No Measure) Part A. EMOM – 12 min Odd = DB step ups Even = Med ball burpee *working 45 sec recover 15 sec...

19
09
2019

CrossFit Fri 20/9 : The opens are coming!

Don’t forget the CrossFit Open is coming up in a few weeks. We will look to run a Friday night lights event and also again on the Saturday for the 5 weeks here at CrossFit SFS. Be sure to jump on and register! A great way to test your fitness level. All workouts are scaleable to suit everyone!...

19
09
2019

Strive 45 – Thurs 19th

CrossFit SFS – Strive 45 Warm-up 2 rounds: 30 sec cardio Single DB: 5 x Left arm press + lateral raise + front raise 5 x Right arm press+ lateral raise + front raise 5 x squat with 3 sec pause 5 x V snaps Metcon (No Measure) Part A. Strength Share barbell in pairs 5x Overhead strict press barb...

18
09
2019

CrossFit Thurs 19/9: Skills work

Be sure that you are mixing up your training and always having fun with what you do. If you are bored with training, then it is time to look for something else to do here in Canberra! CrossFit SFS – Workout of the Day Warm Up (5-15 mins): Easy 400m JogThen;2 rounds:10 x Kipping Swings10 x Sit-...

17
09
2019

CrossFit : Tues 17/9

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 2 min cardio of choice 2 rounds, with an empty barbell: 10 x Muscle Cleans 10 x Strict Press 10 x Overhead Lunges Then with coach; Split Jerk Footwork Drills: Starting with feet under hips and no broomstick or barbell...

14
09
2019

Strive Sat : 14/9

CrossFit SFS – Strive 45 Warm-up Bear crawl up and jog back 5 x close leg squats 5 x air squats 5 x burpee Bear crawl up and jog back 5x push ups 5x no push up inch worm 5x each side opposite arm and leg super man lifts https://www.youtube.com/watch?v=0huWL0PCG3c Arm swings 10x forward 10x bac...

14
09
2019

Crossfit – Sat 14th

CrossFit SFS – CrossFit Warm-up (5-20 mins) Easy 400m Jog 2 rounds: 7 x Inchworm Push-ups 7 x Ring Rows 7 x Broad Jumps Partner up and work through 3 rounds of: 1-2 Rope Climbs (or scaling equivalent) 3 x kick up to handstand and hold/walk or 1-2 x wall climbs *In the kick up to handstand, one...

13
09
2019

Quality Const Week 2 /day 2

CrossFit SFS – Quality Construction Warm-up Warm-up (No Measure) General Warm Up 5 min run/rower/skip then 2 rounds 10 air squats (band around knees) 10 push ups 20 plank taps https://www.youtube.com/watch?v=hEGUul8mWnU Metcon (Weight) Part A : Strength Work – in pairs 4 x 12 Stiff Leg D...

12
09
2019

Crossfit Fri 13th – The CrossFit Games Open

Yes it is that time again guy’s, the Open is back for the 2nd time this year with the change of structure overall. Rego is NOW open and I am looking forward to another great few weeks with everyone here at CrossFit SFS. Here is the link to register : The Open’s CrossFit SFS – Worko...

12
09
2019

Crossfit – Thurs 12th

CrossFit SFS – CrossFit Warm-up (5-15min) With an empty barbell: 10 x Good Mornings with pause in bottom position 10 x Snatch Grip Deadlifts Rest 5 x Muscle Snatches 5 x Behind Neck Snatch Grip Push Press Rest 3 x High Hang Power Snatches 3 x Hang Power Snatches 3 x Power Snatches Rest 3 x Pau...

11
09
2019

Crossfit – Wed 11th

CrossFit SFS – CrossFit Warm-up Warm Up (5-25 mins): 4 rounds: 30 sec Row 30 sec Rest 30 sec Assault Bike 30 sec Rest *Build the intensity each round so that your first round is easy and last round is quite tough 3 rounds: 10 x Hollow Rocks 10 x Kipping Swings 10 x Shoulder Taps 10 x Pause Air...