Tag archive for: Canberra Strength and Conditioning
12
11
2019

CrossFit : 13/11 : Testing Day

Let’s get after some of the tests and see how the last 8 week strength block has gone for you all here at CrossFit SFS. CrossFit SFS – Workout of the Day Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 400m Jog Then; 10 x Pause Air Squats 10 x Inchworm Push-ups 10 x Air Squats 10...

11
11
2019

CrossFit : Tues 12/11 : Torian Pro

Well not sure where to start? Awesome event, awesome team, awesome weekend Made my first Torian Pro and it did not disappoint. Was as hard as i thought it was going to be. Huge shout out to the Starr Strength crew that killed it all weekend and of course my awesome team mates. Time for a few days of...

10
11
2019

CrossFit : Mon 11/11 : Fitness Testing starting

CrossFit SFS – Workout of the Day Congratulations on completing the CrossFit Open! This week we are going to have a bit of a different week, this is going to give us the opportunity to test some of the lifting we have been working hard on but also allow us to mix things up a bit from our usual...

07
11
2019

CrossFit : Fri 8/11 : Torian Pro

Not everyday you get the opportunity to rub shoulders with some of the best CrossFit athletes in the World! Over the next three days I will be in Brisbane competing at the big Torian Pro, and will be along side the likes of Rich Froning, Tia Clare Toomey, Team Mayhem, plus most of Australian CrossFi...

06
11
2019

CrossFit : Thurs 7/11 : Off Season Sports Conditioning

Now is the time to get to work on your off season strength and conditioning in preparation for next season. Do the work now and make it easier for yourself in the New Year. We offer club discounts, hit us up to work out a deal for your club We also offer off season training sessions either here at C...

05
11
2019

CrossFit : Wed 6/11

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds: Easy 8 lap Jog 10 x Kang Squats with empty barbell or light weight 5 x Kickback Burpees (no Push-up) 5 x Close Grip Push-ups 10 x Bent Over Rows with empty barbell or light weight Then; 3 rounds: 5 Back Squats (add weight each roun...

27
10
2019

CrossFit : Mon 28/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 400m Jog 3 rounds: 5 x Kick up to Handstand 10 x Pause Air Squats 15 x Kipping Swings Then; Warm up gymnastic movements for EMOM Gymnastics Metcon (No Measure) Strength/ Skill (15-30 mins): Gymnastics EMOM EMOM x 12...

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...

16
10
2019

CrossFit : Thurs 17/10 : Weights and Mates Apparel

For the rest of Oct ALL Weights and Mates Muscle tees are $20. Come on in and grab one today! CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 rounds: 30 sec squat hold 30 sec hollow hold 30 sec active bar hang Then;Warm up gymnastic movements, coaches take 5-10 mins to work on skills...

14
10
2019

CrossFit : Tues 15/10 : Shit . Happens . To Everyone

We then have a Choice how we resond and take responsibility for the problems that will inevitably come to ALL of us. If you don’t succeed, you learn! Let each problem affect you – and you’ll soon be left with nothing but worry & fear. Learn from each problem and you’ll be stronger an...

19
09
2019

CrossFit Fri 20/9 : The opens are coming!

Don’t forget the CrossFit Open is coming up in a few weeks. We will look to run a Friday night lights event and also again on the Saturday for the 5 weeks here at CrossFit SFS. Be sure to jump on and register! A great way to test your fitness level. All workouts are scaleable to suit everyone!...

17
09
2019

CrossFit : Tues 17/9

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 2 min cardio of choice 2 rounds, with an empty barbell: 10 x Muscle Cleans 10 x Strict Press 10 x Overhead Lunges Then with coach; Split Jerk Footwork Drills: Starting with feet under hips and no broomstick or barbell...

12
09
2019

Crossfit Fri 13th – The CrossFit Games Open

Yes it is that time again guy’s, the Open is back for the 2nd time this year with the change of structure overall. Rego is NOW open and I am looking forward to another great few weeks with everyone here at CrossFit SFS. Here is the link to register : The Open’s CrossFit SFS – Worko...


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