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Archive for category: Training
17
02
2021

The Open 2021

CrossFit SFS – CrossFit Warm-up (No Measure) Coach Timing: 0 – 15 mins 2 rounds 200m run 30s Squat Hold 30s Plank Hold with shoulder taps 10 Single Leg RDL /side 10 Calf raise 2 Rounds 10 1/2 KBS 10 Power Snatch 10 lunges ea leg (add weight 2nd set) Metcon (Time) Coach Timing: 15 –...

16
02
2021

Update your Fitbox Account

CrossFit SFS – CrossFit Warm-up (No Measure) 3 Rounds 200m run/row 10ea Banded External rotations 30s Rig Hang with Shrugs 200m Run Skill touches on RMU tech – tight kip swing – Hip to ring swings Metcon (No Measure) Coaches Timing: 15:00-30:00 Muscle Up EMOM (SKILL) EMOM 10 1) 1-8...

15
02
2021

strive

CrossFit SFS – Strive 45 Metcon (No Measure) GRINDERRRRR!!!!! 4 rounds for time: 25/20 cal assault bike 7 heavy ball to shoulder 14 box jump overs Rest 60 sec > repeat!

15
02
2021

Intent in Training

CrossFit SFS – CrossFit Warm-up (No Measure) “5min AMRAP” 10 Gooblet Squat 10 KB RDL 10 Kip Swings 10 Mountain Climbers then Build to openeing weight for Front squat Front Squat (4 x 7) Coaches Timing: 15 – 30 mins Today we are starting with front squats, and again we are rec...

14
02
2021

STRIVE

CrossFit SFS – Strive 45 Metcon (No Measure) Buy in: 800/1000m ski or row into 10 rounds: 5 pull up or ring row 10 push ups 15 air squats Buy out: 800/1000m ski or row

14
02
2021

Fit Box Change Over

CrossFit SFS – CrossFit Metcon (No Measure) Hi all, Please check your email that explains everything you need to know about the change of Software Companies we will be using. If we could have you all signed up in the next 5 days to make it easier for changeover that would be much appreciated....

12
02
2021

Super Saturday

CrossFit SFS – CrossFit Warm-up (No Measure) 2 rounds in pairs P1: 300m run P2: 5 ea DB snatch 5 ea DB press 10 air squats 10 x 1/2 KBS Metcon (Time) “30:00-55:00 In Pairs 800m Partner run buy in into 10 mins to find 1 x clean pull + power clean + squat clean **1 bar only between 2 peopl...

12
02
2021

Saturday Strive Teams

CrossFit SFS – Strive 45 Pairs work this morning team, you will be working through 4 x 8min AMRAPs. Cardio is  the buy-In for each workout, each partner will then complete the 5 Reps, then both do the 10 then the 15. (1 Work – 1 Rest) as many times through as you can. (Cardio only once)...

11
02
2021

Like us on Instagram

CrossFit SFS – CrossFit Metcon (No Measure) If you get a chance, plese head over to the Socials and give us a like & follow . Also any chance you get, we would love more comments, tags in your training etc. There are some algorythym changes with the socials and comments/shares/saves will...

10
02
2021

Thurs CrossFit

CrossFit SFS – CrossFit Warm-up (No Measure) 10m Monster Band Walk (forward and back) 10m Lateral Band Walk (each side) 20 march on the spot (keep feet & knees apart) then 2 rounds 3 Front Squats 3 Tall Cleans (4”,6”, full depth) 8 Scapular Pull- Ups 8 Kip Swings 8/6 Push-Ups...

09
02
2021

Gymnastics Skills Day

CrossFit SFS – CrossFit Metcon (No Measure) Bit of a change up this week with some gymnastics endurance on the cards as we get closer to the Open. A great opportunity to work on the skills and focus on getting better. Warm-up (No Measure) 30s Childs pose 30s Rig Hang 30s/side Lizard lunge 3min...

08
02
2021

Battle of Benton

CrossFit SFS – CrossFit Metcon (No Measure) Hey team, so far we have 3 or 4 teams from CrossFit SFS registered for Battle, would be great to get a few more head up fun day!! All movement standards are out so head to Benton on the socials and check it out! Warm-up (No Measure) 3 Sets through 16...

07
02
2021

Gymnastics Classes now back @ CrossFit SFS

For those of you looking to learn and improve on your current gymnastics skills, then here at CrossFit SFS we are pleased to say that we are back with our CrossFit gymnastics specific classes. Every Tues & Thurs @ 6.45pm – bookings via WODIFY app Oh & PS, if you are not a member don...

05
02
2021

Old School Strive

CrossFit SFS – Strive 45 Seven stations of 40 seconds work/20 rest One minute rest after seven stations. It won’t matter where you start, everyone will do all seven and then rest. However many ‘lanes’ we have will depend on total class numbers. Either way, pick a lane and sta...