Tag archive for: Canberra Boot Camps
13
05
2018

Mon 14/5/18 : Time for Change Canberra Gym

It is never to late to start! Here is John, two weeks in doing Strive 45 in Canberra, and he & his lovely wife are killing it. Warm Up 2 rounds 12 KB deads 30sec Dish/arch on rig 12 Step Up ea leg Row 60sec (must increase the effort of each row) Lifting: 15 mins (re test) Build to 3rm Dead ( fro...

10
05
2018

Fri 11/5/18 : Winter is Coming to Canberra

Just cause the cold is coming doesn’t mean it is time to hibernate! Now is the time to do the work for Summer. Come on out and join our family and look great when the warmer weather comes back! With a choice of 45 HIIT classes, Strnength, Gymnastics, CrossFit or Weightlifting, you can’t...

08
05
2018

Wed 9/5/18 – Child Minding for Canberra Gym members

Are you struggling to find a gym/ CrossFit box in Canberra that will look after your kids whilst you train?? Here at CrossFit SFS, we have FREE child minding running 6 days a week! Also we have a lounge and kids room for all the kids to hang out at anytime whilst you train. Come on out and join our...

07
05
2018

Tues 8/5/18 : Strive 45 HIIT Canberra

Well after an awesome first week of Strive 45 HIIT class here inside CrossFit SFS Canberra, I cannot believe some of the awesome changes already! With some people already losing over 5 kg in 10 days = AMAZING Is this normal to lose this much weight – NO How did it happen then? – for some...

06
05
2018

Mon 7/5/18 : Allstar Teams for SFS

Hey guy’s, I have had many people wanting to do the Allstar Alliance comp in Canberra in August, which is great. Just message me details and division or put your name up on the board at CrossFit SFS and I will arrange teams for you (easier than you having to get your team of 6). If you have go...

03
05
2018

Fri 4/5/18 : Masters League in Canberra

All you over 35’s, we will aim to do the Master’s League workouts together in the coming week’s. If you haven’t yet, jump on register and join the fun : Masters League Strength : Back Squat Pauses (week 4 ) 10 mins 3 x 5 pause back squats @ last week weight (or 70% 1rm) Lifti...

01
05
2018

Wed 2/5/18 : Consistency is Key to weight loss

Miracles will not happen overnight, it years for us to put weight on and look a certain way! That means it takes time to get the weight back off! This is one of our Strive 45 outdoor members (image of post) – 26 weeks (roughly) of consistent work = 30kg of weight loss It won’t happen ove...

30
04
2018

Tues 1/05/18 : Capital Fitness Challenge

Time to save the date for the 2018 Capital Fitness Challenge : 3/4th November 2018 Rego will be up on WODbuzz later this week.. Warm Up 3 Steady Rounds: 5 Hang power clean – bar 10 Push Ups 5 Strict press bar Specific Warm up Clean tech work with coach Strength (week 1) – 15 mins Build t...

30
04
2018

Mon 30/4/18 : Strive 45 HIIT opens in Canberra Gym

We are super excited to announce the Strive 45 HIIT fitness program officially opens in Canberra today. We can’t wait to see the progress of all the new members that have already signed. Weekly membership options at an affordable price in Canberra. CrossFit SFS workout : Lifting: 10 mins 5 x 2...

26
04
2018

Fri 27/4/18 : Gymnastics skills in Canberra gym

For SFS members only : all Weights and Mates apparel 2 for 1 Also don’t forget Strive 45 launches Monday 30th April, first class 5.15am Warm up 2 rounds 1 min bike/row/run 5 tempo front squats 10/5kg Kano hip complex Strength : Back Squat Pauses (week 3 ) 15 mins Build to heavy 3 rep pause bac...

24
04
2018

Thurs 25/4/18 : Well Done Megan Smith

Awesome work by Meg’s who gave it everything over the last few days with the CrossFit Master’s Qualifier. Well done… Warm up 2 rounds 200m row/run 7 KB deads 7 KB squats & KB press Lifting – 10 mins 5 x 2 strict press @ 85-90% last week Metcon With a Partner AMRAP 20 Minu...

19
04
2018

Fri 20/4/18 : Capital Fitness Challenge

Final Date will be released next week for the 2018 Capital Fitness Challenge! STAY TUNED Warm up 2 rounds 1 min bike/row/run 5 tempo front squats 10/5kg Kano hip complex Strength : 10 mins 5 x 3 pause back squats @ tempo 3,3,3,3 (3 sec down, 3 at the bottom, 3 sec up, 3 sec at the top) – one l...

12
04
2018

Fri 13/4/18 : Joel Munro Tee

Hey guy’s, pre sale is now on for Joel’s supporter tee, 100% of profits will go straight to him to get him to Regional’s. Joel’s tees can be bought here : Joel Tee We will also have our old member in Kat Baker’s supporter tee’s ready for pre sale next week! Warm u...