Tag archive for: Canberra Strength and Conditioning
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...

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...

28
02
2020

Super Saturday at Canberra Gym

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Easy 400m Jog Then; On an empty barbell: 10 x Good Mornings 5 x Clean Grip Deadlifts with pause in bottom 5 x Clean Pulls 5 x Front Squats 5 x Strict Press 5 x Power Cleans rest 10 KBS @ light 5 x Push Press 10 box jumps 5 x Push Jerks Then;...

16
02
2020

CrossFit SFS: New program for Canberra Gym

New block of programming will begin next week here at CrossFit SFS, but in the meantime let’s enjoy a deload week from the strength work! What? Deload? Why? Deload is a term we use when reducing training volume and or intensity to allow our CNS to recover Everyone needs to deload in some way,...

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...

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...

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...

29
01
2020

CrossFit SFS: Kids Fitness Canberra

Canberra Parents Registration for our Strive Kids 2020 program is now being taken The program is fully interactive and designed to teach kids important skills for all facet’s of life, from: ✅Gymnastics & Ninja Warrior type skills ✅Coordination ✅Strength ✅Correct movement skills ✅Building C...

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...

05
12
2019

CrossFit : Fri 6/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): “Very easy 10 min AMRAP”: 20-30 Double Unders 5 x Inchworm Push-ups 5 x Broad Jumps 10 x Kipping Swings 10 x Air Squats *Move at a slow and easy pace, use this time to slowly loosen your body up and focus on full ran...

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...

27
11
2019

CrossFit : 28/11 : Training is a Journey

There are no QUICK FIXES in the health and fitness industry! There are a thousand different things going up everyday that promises you instant results!! Just so you know it is all Bulls..t Nothing beats actually turning up, day in and day out and doing the work! Practice, practice, practice –...