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Archive for category: Training
05
02
2021

Saturday Fun at Canberra Gym

CrossFit SFS – CrossFit Warm-up (No Measure) Easy 400m bike/row/ski Then; 3 rounds: 10 x Air Squats 10 x Kipping Swings 5 x Empty Bar Muscle Cleans 5 x Empty Bar Push Press Then; 3 rounds: 3 x Wall Balls 3 x Pull-ups 3 x Clean & Jerks (increase weight each round) 3 x T2B Metcon (Time) (20...

04
02
2021

Welcome Juan

We are very fortunate to now have Juan working here with us on a Permanent weekly basis. Juan brings a wealth of knowledge to us with years of experience in the CrossFit coaching realm. Juan will be heading up the gymnastics programming for the facility and he is available for any 1 on 1 or small gr...

03
02
2021

The CrossFit Open

Well The CrossFit Open is coming up fast and we would love you all to be apart of it with us here at CrossFit SFS How it works: Register here: The Open join the CrossFit SFS affiliate team Jump in with us we hit for the 3 weeks with our Friday night Lights event & also our Super Saturday What yo...

02
02
2021

Weightlifting & Gymnastics in Canberra Gym

CrossFit SFS – CrossFit Metcon (No Measure) As per our POLL we will be bringing back the Gymnastics classes to Tues & Thurs nights. Aiming to start them Tues 9th Feb There has to 6 person minimum & YOU must book in advance by 5pm the day before, if there are NOT 6 people the class wi...

01
02
2021

Do you want BETTER ABS?

Do you really need a weight belt ALL THE TIME? In short: NO As you work through your training session, you should aim to lift without a belt. If you wear a belt all the time, you can tend to weaken your abdominal muscles & lower-back muscles as they switch off mostly when you use a belt. Certain...

31
01
2021

Monday Motivation Canberra

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): Easy 400m Jog Then; With an empty barbell: 10 x Good Mornings 5 x Snatch Grip Deadlifts 5 x Snatch Pulls 5 x Snatch High Pulls 5 x Muscle Snatches 5 x Snatch Grip Push Press 5 x High Hang Power Snatches 5 x Hang Power Snatches 5 x Power...

30
01
2021

Strive Saturday

CrossFit SFS – Strive 45 The aim for today’s work team is to achieve a ‘negative split’. This means that your second time through each workout you get a better time/score. In the case of today’s workouts it will be calories/rounds. We have been doing a lot of work on pa...

29
01
2021

Sat

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 3 rounds: 200m Jog (increase pace slightly each round) 10 x Single Arm DB Deadlifts (5 per arm) 8 x Pause Squats 6 x Single Arm DB Press or Push Press 4 x Burpees Metcon (Time) (15-50 mins): 4 rounds for time: Run 400m (together) 50 Dum...

28
01
2021

Friday SFS

CrossFit SFS – CrossFit Warm-up (No Measure) 3 rounds: 60 sec on a machine of your choice 7 x DB High Pull, each arm (from floor) 7 x DB Press or Push Press, each arm 10m Bear Crawl 10m Crab Crawl 10m Walking Lunge Strict Press (3 x 9) 4 x 6Today we are doing 3 x 9 Strict Press for our strengt...

27
01
2021

Battle of Benton

CrossFit SFS – CrossFit Warm-up (No Measure) AMRAP 8 Minutes 200m Ski (OR Row) 8 hanging scap retractions 4 kip swing 8 goblet squats (light/moderate weight) 4 half kneeling single arm kettlebell presses (light weight) (each side) Back Squat (3 then 5’s) Build to moderate set of 3 (no hi...

26
01
2021

Weightlifting Wednesday

CrossFit SFS – CrossFit Metcon (No Measure) Weightlifting Wednesday Every Wed we will now be having a strong focus on all things Weightlifting (skills, drills, technique), with a shorter metcon to finish the day Warm-up (No Measure) (5-20 mins): 2 rounds .60 sec cardio choice .20 sec L sit on...

25
01
2021

🇦🇺 Australia Day Strive 🇦🇺

CrossFit SFS – Strive 45 Metcon Teams of 2. One works, One holds a heavy ball. Swap whenever you like but no work if the ball is on the ground. REPS ARE PER PERSON 400m Run Together buy in then AMRAP – 26 Min 26 OH Plate Lunge 26 G2OH 26 Burpees 26 KB Swings 26 Wall Balls 26 HRPU then 40...

25
01
2021

Australia Day WOD

CrossFit SFS – CrossFit () Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood cli...

24
01
2021

Strength in Canberra Gym

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): Easy 400m Jog Then; With an empty barbell: 10 x Good Mornings 10 x Clean Grip Deadlifts 3 x Clean Pulls 3 x Muscle Cleans 3 x Strict Press 3 x High Hang Power Cleans 3 x Push Press 3 x Hang Power Cleans 3 x Push Jerks 3 x Power Clean...

21
01
2021

Games Workout Practice

With the CrossFit Open’s coming up fast, we will be hitting some Open type WOD’s in the coming weeks to best prep for those that will be doing the Open this year. At CrossFit SFS we will all be doing the workouts anyway and there will be scaling options to suit everyone. It is a great wa...