Tag archive for: Capital Challenge
24
02
2020

CrossFit SFS athletes at Capital Fitness

Just a quick mention to our awesome members that competed over the weekend at the Capital Fitness challenge! Haylz & Michelle 2nd overall FF teamsCoach Dez & Ingrid 3rd overall FF teams (27teams)Pauly smashed it in the MM pairsCoach Juan ripped in against the big boys in the Advanced men and...

23
02
2020

Khan Porter & Kat Baker WIN Capital Fitness Challenge

And that is a wrap for the 2020 Capital Fitness Challenge!! WOW, is all I can say right now. What a ride the weekend was. Thank you everybody! Huge congrats to Khan Porter & Kat Baker on their wins, each taking home the $1000 cash, and also a ticket to the National Final of the AFFF later this y...

02
02
2020

CrossFit SFS : Curex on Board Capital Challenge

Great to have Curex on board for the 2020 Capital Fitness Challenge! We have now opened up a few more team spots and reduced the individual’s, so if you are still keen to do our event here are the spots left: MM team : 6 spotsFF team : 4M/F : 4 spots** Hurry these spots will only last 2 -3 day...

24
01
2019

Fri 25/1 : SFS Crew killed it

The team of athletes from CrossFit SFS Canberra really dug in and got the work done at the Masters HQ event last weekend. Super proud of all your efforts, and we even took home some silverware in a few divisions!! ………………… CrossFit SFS workout of the Day: War...

27
12
2018

Fri 28/12 :

Warm Up 3 rounds of: 5 x Inchworm Push-Ups 10 x Kipping Swings 10 sec Ring Support Hold (top of ring dip) 10 x Ring Rows (not too hard, just to warm up) 5 x V-up with 3 sec hold in hollow to start each rep Strength/ Skill (15-30 mins): Strict Weighted Pull-up 4 x 5 Super set with; Strict Weighted Ri...

26
12
2018

Thurs 27/12 :

Warm Up (5-15 mins): 3 rounds of: 10 x Air Squats 10 x Empty Barbell Snatch Grip Deadlifts 10 x Empty Barbell Snatch Grip Push Press Then (with Empty Barbell): 5 x Snatch Pull 5 x Snatch High Pull 5 x Muscle Snatch 3 x Overhead Squat 3 x Power Snatch 3 x Snatch Balance or Overhead Squat 3 x Squat Sn...

11
12
2018

Wed 12/12: “Murph” 30/30 Challenge in Canberra

Stay tuned for how you can help us out in March when we tackle the “Murph” 30/30 Challenge here at CrossFit SFS in Canberra. We will be raising money for a few different things so stay tuned for more info soon. Would love to have as many as we can join myself and Adz for that month to he...

10
12
2018

Tues 11/12 : SFS Budgy Smuggler’s

Ok I am looking at putting an order for SFS Smuggler’s!! Who’s in?? ………………………… CrossFit SFS workout of the day Warm Up (5-15 mins): Easy 400m Jog With a broomstick or barbell: 10 x Good Mornings 5 x Snatch Grip Deadlift 5 x Snat...

09
12
2018

Mon 10/12 : Canberra CrossFit athletes perform in Aussie Final

After two massive days of competition at the Aussie Throwdown Final in Melbourne, super proud of two of our amazing athletes here at CrossFit SFS. Car Rin = 3rd (4th on a countback) Patty : 5th overall Well done guy’s awesome effort over the weekend. ………………...

07
12
2018

Sat 8/12 : Team Workout Saturday Canberra

Grab a friend, actually 2 and jump in on this cracker of workout here at CrossFit SFS Canberra: Warm Up With an empty barbell: 9 x Deadlifts (with pause at floor) 7 x Hang Muscle Cleans 5 x Push Press 9 x Deadlifts (no pause) 7 x Hang Power Cleans 5 x Push Jerks Then; Build to a heavy but perfect co...

06
12
2018

Fri 7/12 : How do you Get Fit?

Simple: → Increase cardio → Do Weights → OFTEN → Eat adequate protein → Change your program, daily → Be accountable → Eat when you’re hungry, stop before you’re full → Change your training program, daily ………………… SFS Workout of the Day Today is ju...

05
12
2018

Thurs 6/12 : No Fitness Required at Canberra Gym

We coach you on all things fitness here at CrossFit SFS & Strive 45 HIIT, Canberra. Gymnastics, Weightlifting, Aerobic Conditioning, HIIT, boxing. There is NO level of fitness or skill required to walk through our doors here at Strive 45, just a desire to change! …………...

04
12
2018

Wed 5/12 :

Warm Up (5-15 mins): 3 rounds: 60 sec of skipping/ double under practice 10 x Good Mornings (broomstick or barbell) 5 x Inchworm Push-Ups 5 x Up & Down Planks (start in top of push-up, drop to plank position on elbows, the return to top of push-up) Strength/ Skill (15-35 mins): Deadlift 4 x 5 WO...

21
11
2018

Thurs 22/11 : Well done CrossFit SFS members

A shoutout to two of our awesome members here at CrossFit SFS in Canberra, in Patty & Carrin for making the National Final of the Aussie Throwdown. They will be heading off to Melbourne in the coming weeks to take on some of Aust best, good luck guy’s. CrossFit SFS workout of the day Warm...