Tag archive for: Canberra Boot Camps
14
08
2019

CrossFit : Wed 14/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 2 min cardio of choice 10 x Pause Air Squats 10 pass thru 10 OHS broom rest then with an empty bar 3 x snatch balance 3 x OHS rest 2 x hang power snatch 2 x OHS add load 30 – 50% or 1rm 3 x snatch balance 3 x O...

12
08
2019

Tues 13/8: Squat Technique at Canberra Gym

If you want to learn how to move properly, then come on into CrossFit SFS and learn from one our very experienced coaches. Warm-up (5-15 mins) Easy 400m RowThen;General3 rounds:10 Air Squats10 x KB Swings5 x Strict Ring Rows Then;Specific3 rounds:3 Power Cleans (add weight each round)2-3 Strict Pull...

11
08
2019

Mon 12th : Challenge for Canberra Gym Members

This week we have a challenge for you! Open to anyone doing CrossFit or Strive 45 here at our Hume Gym For max reps in 90 seconds: 20/15 cals rower into max burpees over rower (must be facing rower to count) Score = max burpees over the rower Winner to be announced after Saturday class Warm-up 15 x...

11
08
2019

New Training Block at CrossFit SFS Canberra

What a great eight weeks it has been gang, with the culmination of some fantastic results in the testing over the last week! We have had a big focus on strength development, with Back Squat, Deadlift & Bench Press leading the way, and you all absolutely killed it. Deload week coming up this week...

06
08
2019

Tues 6/8 : CrossFit Games

CrossFit SFS Workout of Day Well how good was the 2019 Reebok CrossFit Games? Personally I loved the new format, I thought it was great. Well done to Matt Fraser and of course our amazing Aussie in Tia Clair Toomey for both taking home the title. Also, an amzing effort by all the Aussies, we are a f...

03
08
2019

CrossFit: Sat 3/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 200m Jog 10 x Single Arm DB Deadlifts (suitcase style, holding outside the body, 10 per arm) 10 x Lunges (no weight) 10 x Kipping Swings Moderate 200m Jog 10 x Single Arm DB Strict Press (5 per side) 10 x Lunges (ho...

31
07
2019

Thurs 1/8 : Bored of your current gym program?

Canberra, are you bored of going to the gym and pumping weights, or always just doing High Intensity session, working hard and not getting results? Or just having a cheerleader at the front of the class? Do you want to be part of an environment that’s going to motivate, inspire and push you, and act...

30
07
2019

Wed 31/7 : Canberra Weather and Training

If you were to wait for the perfect conditions to train, you will get nothing DONE! Yes it is cold.Yes it gets dark earlyYes it is hard (everything is hard) It is simple get up and get moving, you will warm up before you know it. It is only the first 10 mins of the session and I guarantee you will b...

29
07
2019

Tues 30/9 : Refer a Friend to Canberra gym and WIN!

Hurry last few days to refer a friend to join either CrossFit or Strive 45 HIIT and go in the drawer to WIN a $50 free voucher.. CrossFit SFS Workout of the Day Warm Up (5-15 mins): With an empty barbell: 10 x Pause Air Squats (3 sec in bottom of each rep) 10 x Good Mornings 5 x 3-Position Pause Dea...

28
07
2019

Mon 29/7 : Strive 45 HIIT Canberra

Our latest six week challenge here at Strive 45 has gotten off to an amazing start, keep up the great work everyone… CrossFit Workout of the Day Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice (increase intensity each round) 10 x Slow, Perfect KB Deadlifts 10 x Single Leg Glu...

27
07
2019

CrossFit : Sat 27/7

CrossFit SFS workout of the day Warm-up (5-15 mins): 3 rounds, alternating between stations with your team members: 30 sec Rowing 30 sec Air Squats (last round do broomstick overhead squats) 30 sec Empty Barbell or Broomstick Muscle Snatches (1st round from above knee, second round from just below k...

03
07
2019

Thurs 4/7 : How to select the Box for you?

There are just so many gym’s, functional fitness facilities, HIIT facilities offering CrossFit type classes (along with a million online programs!) “What program should I do?” Here is my opinion. At the end of the day regardless of whether you are doing individual programming, group programmin...

02
07
2019

Wed 3/7 : Allstar’s to CrossFit SFS Canberra Gym

It is time to jump on register for the Allstar event here at CrossFit SFS in Canberra 3/4th Aug. With 4 divisions to choose from : Scaled, Masters, Intermediate & Advanced, it will be an awesome 2 days! Register here : SIGN ME UP SFS Workout of the day Warm Up (5-15 mins): 3 rounds: 5 x Inchworm...

01
07
2019

Tues 2/7 : Refer a Friend at Canberra Gym

For the month of July, if you refer a friend and they sign up to either CrossFit SFS, Strive 45, or Strive Weightlifitng and you will receive a $50 gift voucher! CrossFit SFS Workout of the day Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice 10 x Russian KB Swings 8 x Goblet Squats...

30
06
2019

Mon 1/7 : In house Challenge

Don’t forget team, we have our in house challenge coming up in a few weeks Sat 20th July for both CrossFit SFS & Strive 45 members, be sure to come and see any of the coaches to discuss it further! CrossFit SFS workout of the day Warm Up (5-15 mins): With an empty barbell: 10 x Good Mornin...