Tag archive for: Canberra Group Training
18
03
2020

CrossFit SFS: Magic Wand

What?? You want me to wave a magic wand and that is all you need to do? Oh sorry, that s..t doesn’t exist. Good news though is all you need to do is show up here at CrossFit SFS & Strive 45 and get the work done, we will guide you, with over 25 years experience in the fitness industry, you...

17
03
2020

CrossFit SFS : FREE Home Workout

Head over to our Instagram @crossfitsfs page, give us a like & we will post a FREE home workout that can be done daily from anywhere in the world! Here is one for you: 20 min AMRAP5 Pull ups10 push ups15 air squats Scaling Options:Pull ups : bent over row a DB/ bar/ KB or backpack with items in...

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...

12
03
2020

Start today, be better tomorrow Canberra @ SFS

I really don’t understand what holds people back when it comes to training? Grit is that ‘extra something’ that separates the most successful to everyone else. It’s the passion, the perseverance to get back up for more even when you get knocked down, the stamina to continue e...

10
03
2020

CrossFit SFS – Female Winners Capital Fitness

What an awesome weekend at the recent Capital Fitness Challenge with the awesome True Protein athlete in Kat Baker making her comeback to the CrossFit arena with a fantastic win over the weekend! Can’t wait to see what is next for Kat, well done. Very well done to all the ladies over the weeke...

08
03
2020

CrossFit SFS athlete makes top 200 in the World

A huge shout to our awesome athlete in Hayley Swaysland, who this week will tackle the Masters Age Online Qualifier after making the top 200 in the World in her age category at the recent CrossFit Open. If you see her around the gym make sure you giver her a high 5 and wish her all the best! We have...

06
03
2020

Training Together in Canberra Gym

CrossFit SFS – Workout of the Day Warm-up : (5-20 mins): Easy 400m JogThen; On an empty barbell: 10 x Good Mornings 5 x Front Squats 5 x Strict Press 5 x Power Cleans 5 x Front Squats 5 x Push Press 5 x Squat Cleans 5 x Push Jerks Then; Warm up C&J and Rope Climbs Metcon : (20-50 mins): AM...

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...

12
02
2020

CrossFit SFS : Failing is ok

Bottom line is failure is hard to deal with for many reasons, but it can also be an incredible tool for learning. In the gym we face a lot of failure. If you think about it you can probably find a time you failed every day in the past week. This is a good thing! The most common situation is somethin...

07
02
2020

CrossFit SFS: Super Saturday

We have has some spots open up for anyone in the Tuggeranong area keen to jump into our lunch time Strive 45 HIIT class. Every Tues & Thurs 12.15 – 1pm at Tuggeranong Town Park Only $15 per session CrossFit SFS – CrossFit Warm-up (5-15mins): Tabata Warm Up: 4 sets: 20 sec Shuttle Run...

05
02
2020

CrossFit SFS: Overtraining in the gym!

I have seen it happen time and time again and I, myself, have made this mistake more than once. So what do I recommend for people?? Options: Total rest day (with some mobility work – recommended) Active Recovery – Aerobic steady state work Mobility / Maintenance – massage, sauna, swim, meditation et...

04
02
2020

When to take a rest day?

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing we have to keep in mind is that we can’t sustain that high intensity every single day; otherwise our body ends up breaking down. So this begs th...