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Tag archive for: Canberra Health Club
25
01
2021

Australia Day WOD

CrossFit SFS – CrossFit () Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood cli...

06
12
2020

HERO WOD WOOD

CrossFit SFS – Workout of the Day Warm-up (5-15 mins): Easy 400m Jog Then; 2 rounds with an empty barbell 5 x Slow Sumo Deadlifts 5 x Sumo Deadlift + Shrug (real speed) 5 x Strict High Pulls from Hang 5 x Pause Front Squats 5 x Empty Bar Strict Press 10 x Step Ups (alternating legs) Then; 2 ro...

02
03
2020

CrossFit SFS: Gaining Weight doing CrossFit

You will potentially gain weight at first. The most frustrating part of starting at CrossFit is the potential for weight gain. Simply stated, because you are using muscles that have been out of the game for years, you will be building those muscles rather rapidly, and muscle weighs more than fat, an...

03
02
2020

CrossFit SFS: Skills work at Canberra Gym

As we get older we tend to forget about having fun and doing the ‘kids stuff’ we used to do! Not sure who this first one came from but I like it: My dad tells me “grow old, but never grow up”Do the adult shit you need to do – get a job, pay the bills, but don’t st...

15
08
2019

CrossFit : Thurs 14/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds: 30 sec Plank Hold 15 Hollow Rocks 30 sec Side Plank (15 sec each side) 15 Kipping Swings 15 Air Squats Gymnastics Metcon (No Measure) Gymnastics EMOM EMOM x 12: Min 1: Pull-ups Min 2: Pistol Squats Min 3: T2B M...

31
07
2019

Thurs 1/8 : Bored of your current gym program?

Canberra, are you bored of going to the gym and pumping weights, or always just doing High Intensity session, working hard and not getting results? Or just having a cheerleader at the front of the class? Do you want to be part of an environment that’s going to motivate, inspire and push you, and act...

11
04
2017

Wed 12/4/17 – Easter Classes @ CrossFit SFS Canberra Gym

Easter Fri : 9.30am Class Easter Sat: 9.00am Class Easter Mon: 9.30am Class Today at CrossFit SFS Lifting EMOM 5min 5 Cleans (full) choose own load Conditioning EMOM 16 1 lap prowler 5 Power Cleans 60/40kg Accesories 3 x 20 banded good mornings 3 x 30 GHD holds