Tag archive for: Canberra Fitness
17
01
2020

CrossFit SFS: Super Saturday

All about teamwork and working together here at CrossFit SFS & Strive 45 and you are going to need to work together in this awesome pairs workout courtesy of Swanstrong CrossFit SFS – Workout of the day Warm-up : (5-20 mins): Easy 400m Jog3 rounds: 10 x Deadlifts (empty barbell) 10 x Hollo...

16
01
2020

CrossFit SFS: Personal Training in Canberra

Doesn’t happy very often but I have opened up a few hours of Personal Training spots here at CrossFit SFS! Hit me up if you are interested in Fast tracking your goals for 2020 We also have several other trainers within the walls of CrossFit SFS, Strive 45 who are keen to take on a few more cli...

15
01
2020

CrossFit SFS: Weightlifting Comp this weekend

From 11am this Saturday CrossFit SFS and Strive Weightlifting will be hosting the first Lifting meet of the year. Come on out and check it out. Entry is FREE… CrossFit SFS – Workout of the day Warm-up 2 rounds10 shoulder dislocators5 behind the neck push jerk into OHS (or snatch balance)...

14
01
2020

CrossFit SFS: Wed 15/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 3 rounds: 20-30 Double Unders or 40-60 Single Skips 5 x Inchworm Walk Outs (walk hands out as far past shoulders as possible) 7 x V-ups or Sit-ups 9 x Kipping Swings on Bar or Rings 11 x Pause Air Squats Skills Metcon (No Measur...

13
01
2020

CrossFit SFS: Capital Fitness Challenge

Only a few spots left for some divisions of the 2020 Capital Fitness Challenge Don’t forget winners will punch a ticket to the AFFF National Final and then they are 1 in 10-12 chance of representing Australia at the IF3. Who wouldn’t love to wear the Green and Gold? Click here to Registe...

12
01
2020

CrossFit SFS: Fitness Testing coming up

Over the next few weeks you will see some tests come up that we can use for guidelines/data for you to work from. Please make an effort to put your data into WODIFY as we will be working of these numbers (and it will be individual on your performance of the tests) so you really need to to record the...

10
01
2020

CrossFit: Sat 11/1 : Charity WOD

This morning we are doing it for charity, raising money for WIRES & the Koala Hospital, to help with the bush fire devastation that has swept our country. Cash donation is all that we ask, thank you for your support, every little bit helps. CrossFit SFS – Workout of the day Warm-up2 rounds...

02
01
2020

CrossFit Fri: 3/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 2 min choice cardio then 2 rounds 10 ring rows 10 hang KB snatch (5 each arm) 10 Seated over head DB press (5 each arm) THEN … 2 Min to sort out strength options Pull ups + HSPU Strength Metcon (No Measure) 10 min EMOM Odd : 3 –...

01
01
2020

CrossFit SFS : Pre Season Fitness Training

If you are looking for something different for your sporting team in Canberra, then hit us up for a tailored group session for your club. You can come to us or we can arrange to come to you! CrossFit SFS – Workout of the day Warm-up3 rounds50 single skips5 push ups10 pass thru10 OHS broom 5 mi...

27
12
2019

CrossFit Sat: 28/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 400m run then 2 rounds 10 bar thrusters 10 bar snatch then work up to load on each movement for WOD Metcon (Time) WOD (20-50 mins): TEAM WORKOUT (30 min CAP): In teams of 4: Row 6000m 100 Clean & Jerks (60/40kg) {50/35kg} [choose own lo...

26
12
2019

CrossFit SFS: FREE workouts over Christmas

We have a host of options to get a workout in over the festive season, so there are NO excuses to not keep moving! You don’t need to break the bank, but a sneaky session or two will do wonders for you. If you are away or can’t make the gym, then hit up one of our FREE training sessions!...

19
12
2019

CrossFit SFS : 2020 set to be HUGE for Canberra Gym

We are really looking forward to what will be a HUGE 2020 for CrossFit SFS, Strive 45, Strive Weightlifting. Starting with a whole range of new equipment on its way as we continue to lead the way as one of Canberra’s premier Fitness facilities. No we are not the newest, no we don’t have...

18
12
2019

CrossFit: Thurs 19/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-20 mins): 3 rounds: 60 sec row (20 sec easy/20 sec moderate/20 sec hard) 6 x Inchworm Push-ups .20 HS hold or top of push up hold 18 x Air Squats Skills Metcon (No Measure) (15-35 mins): HSPU & Pull ups With coach work on warm up...

17
12
2019

CrossFit: Wed 18/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): With an empty barbell: Deadlift x 10 Hang Clean Pull x 5 Hang Clean High Pull x 5 Hang Muscle Clean x 5 Pause Front Squat x 5 Strict Press x 5 Hang Power Clean x 5 Front Squat x 5 Push Jerk x 5 Power Clean x 5 Front Squat x 5 Sp...