Tag archive for: Canberra Boot Camps
20
08
2018

Tues 21/8/18 – Weights and Mates apparel

Weights and Mates will again be the apparel supplier for Gym Quip Capital Fitness Challenge in 2018, head over and check out the gear : Weights and Mates Apparel Warm Up 2 rounds 200m row 5 inch worm 10 cossack squat 15 Banded Good mornings Strength: (week 4) 6 x 1 Pause front squat @ 90%+ (3 sec at...

19
08
2018

Mon 20/8/18 : Canberra Gym doing Workout for Drought

In the coming weeks we will be doing a Charity workout here at CrossFit SFS & Strive 45 in Canberra. The aim of the “workout for drought” is to raise much needed funds to help support Australian farmers during the harshest drought in over 100 years. This workout will be designed to be challengin...

17
08
2018

Sat 18/8/18 : Kid’s Fitness Canberra

Don’t forget, we run Kid’s fitness sessions every Monday & Wed here at CrossFit SFS Canberra. group 1 15 min AMRAP Pairs DT (10 rounds) 12 deads 60/40kg 9 Hang Power Clean 6 STOH max squat cleans in remaining time * 1 complete a full round before switching group 2 15 min AMRAP Pairs...

16
08
2018

Fri 17/8/18 : FREE Workouts to do at home

For those of you who can’t make it in to CrossFit SFS here in Canberra, or live out of town, did you know we have a host of FREE workouts that can be done that require no equipment. Some are in the WOD’s & Blogs section of this site and the rest can be found here : 101 FREE workouts...

15
08
2018

Thurs 16/8/18 : Do you know your limit

Do you actually know what your limits are?? Here at CrossFit SFS, Canberra we will help you reach your best potential Warm up 2 sets 5 OHS bar only 10 behind the neck press bar 2 laps gym Then 3 mins on ankle/hip mobility drills (bands/ foam roller Lifting – 10 min EMOM – (OHS squat focu...

13
08
2018

Tues 14/8/18 – Strive 45 HIIT Canberra

For those that are looking for max calorie burn, then why not come on in and give our Strive 45 HIIT class a go here inside CrossFit SFS Canberra. It runs totally separate to CrossFit and at $35 a week for classes 6 days a week, that is great value! CrossFit SFS workout of the day: Warm Up 2 rounds...

12
08
2018

Mon 13/8/18 : Start your week right at Canberra Gym

How you start your Monday will certainly play a part in how your week roles out! If you are hating getting up and getting going on a Monday (or any day), I promise you that day will be a drag. If you do suffer from this then there is a fair chance you are in the wrong job! Just sayin… Warm up...

10
08
2018

Sat 11/8/18 :

groups of 2 For time 400m plate run 20/10kg 100 plate step ups 24/20’ (overhead) if possible) 200m DB/KB farmers carry 24/16kg (22.5/15kg) 100 DB/KB hang squat cleans 400m plate run 20/10kg 60 burpee onto plate 200m DB/KB farmers carry 24/16kg (22.5/15kg) 100 wall ball over rig to partner 400m 400m...

09
08
2018

Fri 10/8/18 : Training with friends at Canberra Gym

It is always easier to train with a friend! Every Saturday here at CrossFit SFS Canberra we always do a pairs/teams workout and have some fun. If you have any friends that want to join us, bring them in for a trial… Warm up 2 min row/bike/run then Snatch warm up with coach Lifting EMOM 8 mins...

07
08
2018

Wed 8/8/18 : Strive Weightlifting Canberra

Want to learn how to lift more efficiently and safely? Then why not come and check out Strive Weightlifting in Hume, ACT. One of Canberra’s premier Wegihtlifting facilities, with coached sessions running weekly. Warm Up 3 rounds 200m row 20 sec HS hold 5 ea DB push press 10 alt V snaps Lifting...

06
08
2018

Tues 7/8/18 : New SFS Hoodies and tees are in!

Our NEW CrossFit SFS hoodies and tees are now in, hurry in so you don’t miss out! Warm Up 2 rounds 10 cal on a machine 5 inch worms 25 air squats Strength: (week 2) 5 x 2 Pause front squat @ 70-75% 3.3.3.1 3 x 10 BB Romanian Deads @ choose load Cond : 3 rounds for time 400m run 21/15/9 Hang Po...

02
08
2018

Fri 3/8/18 :

Warm up 3 min row/bike/run then 3 rounds 10 ea 1 leg KB deads 12/8kg 10 KBS 8 ea KB strict press Strength 10 min cont work @ steady pace – Odd Object (week 1) 1 lap out and back farmer/waiters KD/DB (swap at roller door) 1 lap out and back front rack 1 lap out and back both overhead Cond : 16...

01
08
2018

Thurs 2/8/18 : Charity

Warm up 3 sets 15 push ups 15 push press empty bar 3 laps gym Then 3 mins on ankle/hip mobility drills (bands/ foam roller Lifting – 10 min EMOM – OHS squat focus 6 weeks) Odd: 5 OHS @ 50% last known 1rm Even: 1 wall walk + 10 shoulder taps (3 step up holds @ 3 sec) Metcon : 5 rounds 21/...

31
07
2018

Wed 1/8/18 : Capital Fitness Challenge Canberra

Who is going to take the podium this year for the 2018 Capital Fitness Challenge? Hopefully we will see the reigning champs back to defend their title! Want to join?? Click the image below :               Thanks to True Protein, Peak Health Chiro, Weights and Mates...