Tag archive for: Canberra Strength and Conditioning
17
06
2019

Tues 18/6 : Jumping into a new week of fitness

If you are not jumping into a new week, then you better get up and make it happen Canberra! Summer bodies are made in the Winter.. CrossFit SFS workout Warm Up (5-15 mins): 3 rounds: 30 sec Plank Hold 30 sec Banded Good Mornings 30 sec Inchworm Push-ups Then; 10-8-6-4-2 Empty Barbell or Light Dumbbe...

16
06
2019

Mon 17/6 : Put the work in at Canberra Gym

You just gotta show up and put the work in, there is NO other way! CrossFit SFS WOD Warm Up (5-15 mins): Easy 400m Jog 3 rounds: 10 x Empty Barbell Muscle Cleans 10 x Hollow Rocks 10 x Empty Barbell Press or Push Press 10 x Hollow Rocks Then; 3 x 3 Clean & Jerks (add weight each round upto worko...

06
06
2019

Fri 7/6 : Strive Weightlifting, Canberra Gym

Here within CrossFit SFS, Hume, we have 200m2 dedicated weightlifting area, with set classes and full coaching. Hit us up if you are looking to up skill your lifting for your chosen sport? Strength15 mins to find 5rm Dead Metcon “Nate”2 Muscle Ups4 HSPU8 KBS 32/24kg

02
06
2019

Mon 3/6 : FREE fitness Friday at Canberra Gym

Don’t forget every Friday is FREE Fitness Friday for anyone that wants to come and try out our Strive 45 HIIT or CrossFit, here in our gym in Hume. CrossFit SFS Workout Warm Up (5-25 mins): Broomstick Sumo Deadlift High Pull Warm Up: 10 x Sumo Deadlift 5 x Sumo Deadlift + Shrug 10 x Strict Upr...

29
05
2019

Thurs 30/5 : Canberra gym is jumping with the vibe

What an awesome energy and vibe running through the Strive & Crossfit classes here at Hume, loving all the progress and pushing the limits on all things fitness to be a better version of YOU! CrossFit SFS Workout Strength 1rm Front Squat1rm Push Press METCON “Double Press” 4 rounds f...

27
05
2019

Tues 28/5 : Testing Fitness at Canberra Gym

The rest of this week team we have a huge week of testing here at CrossFit SFS, so be sure to rest up and get plenty of sleep! CrossFit SFS WOD Strength 1rm Snatch1rm C&J WOD (35-50 mins): “Hang On”2 rounds for time: Row 400m 21 V snaps on the ground 20 DB Snatches 22.5/15kg Time cap...

26
05
2019

Mon 27/5 : Class Changes at Canberra Gym

Effective immediately we have some changes to our timetable here at CrossFit SFS &Strive 45 Canberra: Thursday gymnastics will now be running EVERY week at 7pm Friday 4.30pm is NOW 5pm FREE Friday every week **Also please note we will be doing our post WOD team catch up BBD/drink every 4 –...

23
05
2019

Fri 24/5 : Allstar Alliance coming to Canberra

Excited to be back on board for the 2019 Allstar Alliance Teams event again Save the date : Sat/Sun 3/4th August Click here to register Warm Up (5-15 mins): With an empty barbell: 10 x Slow Stiff Legged Deadlifts 10 x Strict Upright Barbell Rows 10 x Push Press 5 x Clean Pulls (shoulders) 5 x Hang M...

22
05
2019

Thurs 23/5 : FREE HIIT training in Tuggeranong Gym

Our 45 min Strive 45 HIIT class has been going crazy here in Canberra within the walls of CrossFit SFS, come and see what all the hype is about with our FREE Friday session, every Friday Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice 10 x Single Arm DB Upright Row (each side) 10 x...

21
05
2019

Wed 22/5 : Public Holiday Classes Canberra Gym

Here are the following classes at CrossFit SFS & Strive 45 HIIT for next Monday: Monday 27th Classes 8am : Strive 45 HIIT9am : CrossFit class10am – 11am : open gym CrossFit SFS WOD Strength/ Skill (15-40 mins): Power Snatch 1rm testing Back Squat 3 x 3 *no set load, just good clean reps* C...

20
05
2019

Mon 20/5 : Down Under Championship

Great weekend with everyone that came up to the Down Under Championship’s. Was great to watch some amazing athletes compete over the weekend, and there were some crazy fit people!! CrossFit SFS workout of the day Strength/ Skill (15-35 mins): Clean & Jerk 5 x 3 WOD (35-55 mins) For time: 5...

13
05
2019

Tues 14/5 : FREE Fitness Friday

EVERY class is FREE here on Friday’s. CrossFit, Strive 45 HIIT. Choose from the following: 5.15am : Strive 45 HIIT class6.00am : CrossFit9.30am : CrossFit (with FREE child minding)4.30pm : CrossFit ( with FREE monthly BBQ & catch up) Spread the word and feel FREE to bring anyone you want t...

07
05
2019

Wed 8/5 : One on One Personal Training Canberra

Are you looking to enhance your skills quicker for your chosen sport?? Here at CrossFit SFS, Canberra we have a host of Personal Trainers and Strength and Conditioning coaches available anytime to help you take our sport to the next level. With over 25 years in the Fitness industry, working with a h...

06
05
2019

Tues 7/5 : Gym Meals Direct Canberra

Just a quick shoutout to the legends at Gym Meals direct here in Canberra for looking after us during the month of ‘Murph’, we really appreciate the support. If you are looking for a great range of meals check them out here: Gym Meals Warm Up (5-15 mins): Easy 400m Jog 3 rounds: 5 x Inch...