Tag archive for: canberra group fitness
26
05
2020

CrossFit SFS : Train with Intent

If you really want to see some changes to your body, your intention should be to get the most out of your workout. Because… what’s the point in doing the workout in the first place? Because you’re training for a reason, not just for the sake of doing it. When low intensity workouts are your norm (a...

13
03
2020

Super Saturday in Canberra Gym

Bring a friend for FREE to come and try out one of our Super Saturday sessions of either CrossFit or Strive 45 HIIT CrossFit SFS – Workout of the Day Warm-up3 rounds200m run10 mountain climbers10 push ups15 air squats Metcon 3 x 10 min AMRAP’s In PairsGroup 1:150m sprint5 BOS 45/35kg5 Ba...

05
03
2020

CrossFit SFS: Mental Toughness

You will learn a lot about your mental toughness when you come to CrossFit SFS.  When your head is soaked in sweat and there is nothing but the clanging of metal and the grunting of others around you, you will reach inside of yourself and go to that next level.  When you realize that you a...

04
03
2020

CrossFit SFS: 45 min HIIT classes in Canberra

In case you didn’t know we run 45min HIIT classes daily here inside the walls of CrossFit SFS (in a separate room to CrossFit). Let’s say F45 meets CrossFit type of program! Old school fun, high intensity but with plenty of weights and technique to progress you along the way. Hit us up f...

03
03
2020

CrossFit SFS crew smash Masters HQ

An awesome weekend by the 7 teams that represented CrossFit SFS at the Masters HQ! Here is a rundown on each division Nath & Hayley :1st (RX 30-39)Juan & Ingrid: 2nd (RX 30-39) Scott & Mel: 1st (RX 40-49)Chelles & James : 4th (40-49)Dave & Jodes: 2nd (Open 40-49)James & Saman...

14
02
2020

CrossFit SFS: Super Saturday in Canberra Gym

Ready for this little mash up here at CrossFit SFS, Strive 45. Find a partner and lesssgooo CrossFit SFS – Workout of the day Warm-up : (5-15mins): 3 rounds: 200m Run 10 x Lunges 30 sec Plank 30 sec Active Hang on bar Metcon 80’s CHILD (Time) In pairs80 cals assault bike80 step ups w/- D...

06
02
2020

CrossFit SFS : Capital Fitness Challenge is FULL

Final 24 hours to Register people. I have had one spot open up for MM pairs team if anyone is keen hit me up and I will sort it out.. We have a few Individual spots left and 2 MF spots, rego closes midnight Saturday night : click here CrossFit SFS – Workout of the Day Warm-up : (5-15 mins): 3...

24
01
2020

CrossFit SFS :Super Saturday

Another awesome Super Saturday here at CrossFit SFS. If you would like a FREE trial click here CrossFit SFS – Workout of the Day Warm-up (5-20 mins): 3 person rotation: P1 : Row 60 sec (partner 1) P2: 5 x Hang Power Snatch + 5 x Overhead Squat P3: 20 sec Active Hang + 20 sec Hollow Hold *Rotat...

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...

03
01
2020

CrossFit SFS : Super Saturday in Canberra Gym

Are you looking for something different with your training? Time to mix it up and make the changes you have always wanted to make? Then come on out and try CrossFit SFS & Strive 45 HIIT and see what a difference training in a high energy environment does for you! You can’t beat training wi...

10
12
2019

CrossFit : Wed 11/12 : Bali retreats in 2020

We still have 4 spots left for the July Bali Retreat!! Don’t leave it to long to secure your spot.. CrossFit SFS – Workout of the day Warm-up2 rounds250m ski/row12 GHD Hip extensions12 KB Deadsthen5 deads @ light5 deads @ moderate StrengthDeadlift (4 x 6 ) goal is run the same weight acr...

06
12
2019

CrossFit : Sat 7/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-25 mins): 200m run 10 air squats 10 banded good mornings 5 x Push Press bar 5 x Front Squats bar 3 x High Hang Squat Cleans 3 x Hang Squat Cleans 3 x Squat Cleans 3 x Thrusters 3 x Squat Clean Thrusters Metcon Metcon (Time) (25-50...

04
12
2019

Crossfit : Thurs 5/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-20 mins): 3 rounds: 30 sec easy/moderate/hard bike (change each round) 30 sec single arm DB DL/ single DB arm high pull/ DB hang snatch (change each round) 30 sec lunges (no weight)/ lunges with DB on shoulder/ overhead DB lunges (change...

03
12
2019

CrossFit : Wed 4/12

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 2 mins bike With an empty barbell: 5 x Good Mornings 5 x Snatch Grip Deadlift rest 5 x Hang Snatch Pull (shoulders only) 5 x Hang Snatch High Pull (high elbows) rest 5 x Hang Muscle Snatch 5 x Hang Power Snatch rest 5 x Pause Overhead S...

02
12
2019

Crossfit : Tues 3/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-10 mins): 2 rounds: 60 sec on a machine of your choice (increase intensity each round) 10 x Single Arm DB High Pull (5 per side) 10 x Single Arm DB Strict Press (5 per side) 10 x Band Pull Aparts 2-5 x Wall Climbs (choose number d...