Tag archive for: canberra gyms
22
10
2019

CrossFit : Wed 23/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15mins): 3 rounds: 60 sec on a machine of your choice (20 sec easy, 20 sec moderate, 20 sec hard) 12 x Lunges 12 x Sit-ups 12 x Single Arm Russian KB Swings (6 per arm) 100m Single Arm Overhead Kettlebell Walk (50m per arm) Skills...

10
10
2019

CrossFit : Fri 11/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-20 mins): 3 rounds: Easy 200m Jog 10 x One Arm Russian Kettlebell Swings (5 on each arm) 8 x Kettlebell Cleans (4 on each arm) 6 x Kettlebell Windmills (3 on each arm) 4 x Turkish Get-ups (2 on each arm) Then; 1 round of the worko...

07
10
2019

CrossFit : Tues 8/10 – Nearly Go Time Canberra

Just a reminder that the CrossFit Open starts this week guy’s. If you are keen to jump in head here to register : sign me you are going to be doing the workout anyway so you might as well see how you go! Scaling options available to suit ALL skill/fitness levels CrossFit SFS – Workout of...

05
10
2019

CrossFit : Sat 5/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 200m Jog 2 rounds: 10 shoulder taps 10 x Glute Bridges 10 x Lunges Then; 2 rounds 10 x Deadlifts (heavier each set) 10 x step ups (5 ea leg) 10 x weighted lunges (5 ea leg) Metcon Metcon (Time) Partner WOD (15-50 mi...

02
10
2019

CrossFit : Thurs 3/10 : CrossFit Coach in Canberra

We are looking for a CrossFit coach that can join our energetic and fun team here at CrossFit SFS in Canberra. CF Lv1 required, experience preferred but not essential, PT hours are available also. A variety of morning / day / evening / some weekend hours available – hours are flexible though....

30
09
2019

CrossFit : Tues 1/10 : FREE Fitness Canberra

It is GOOOO time for fitness here in Canberra everyone! Here at CrossFit SFS, Strive 45 HIIT in Canberra, we have a FREE week for everyone!! CrossFit SFS – Workout of the Day Warm Up (5-15 mins):10 x Snatch Grip Deadlifts5 x Hang Snatch Pulls10 x Hang Muscle Snatchesrest5 x Overhead Squats5 x...

14
09
2019

Crossfit – Sat 14th

CrossFit SFS – CrossFit Warm-up (5-20 mins) Easy 400m Jog 2 rounds: 7 x Inchworm Push-ups 7 x Ring Rows 7 x Broad Jumps Partner up and work through 3 rounds of: 1-2 Rope Climbs (or scaling equivalent) 3 x kick up to handstand and hold/walk or 1-2 x wall climbs *In the kick up to handstand, one...

25
08
2019

Mon 26/8 : Consistency Canberra

If you want to make any sort of change whether physically or emotionally then a few things need to happen!! • 1: CONSISTENCY – show up no matter what. Do what you can. No you won’t hit a PB everyday & you certainly don’t need to (actually unless you are looking to compete at so...

19
08
2019

CrossFit : Mon 19/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 2 rounds: 40 sec squat hold 20 sec plank hold 20 sec hollow hold Then; 3 rounds: 10 x Tempo Goblet Squats with KB or DB (3 sec down, 2 sec pause, 1 sec up) 10 x Kipping Swings 10 x Cossack Squats holding KB or DB (5 per...

16
08
2019

Sat 17/8 : Team work for today’s CrossFit session

It is all about team work at today’s CrossFit session at CrossFit SFS, Canberra Gym Warm Up (5-20 mins):Easy 400m JogThen;3 rounds:10 x Kipping Swings or 5 x Hip Pop to Bar Drill5 x Inchworm Push-ups10 x Lunge & Twist (alternating legs)5 x Burpees Metcon (Time) Partner WOD (15-55 mins):For...

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...

10
08
2019

Sat 10/8 : Deload Week Coming Up

Amazing effort by everyone over the last week of testing!! SO proud of all the effort and so many PB’s, it was awesome. Consistent effort over a period of time really does make a huge difference and well done for slogging it through Winter. Warm-up Warm Up (5-20 mins):Easy 200m row10 x Hollow...

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...