Tag archive for: Capital Fitness Challenge
24
05
2018

Fri 25/5/18 : Public Holiday Canberra, Class Changes

With a Public Holiday on Monday we will be running the following classes: 8.30am : Strive 45 9.30am : CrossFit Also please note there will be a few interruptions to classes over the coming weeks for both Strive and CrossFit, with the Australian Pacific Regionals on and with Scott going away. We apol...

23
05
2018

Thurs 24/5/18 : Allstar Alliance selling fast

Hey guy’s be sure to jump on and get your team registered for the Allstar’s coming to Canberra 25/26th Aug. Spots are filling up fast! The event will cater for all fitness levels (read below): Allstar Alliance Info Athletes Packs (will be awesome this year): Allstars Bag True Protein sha...

13
05
2018

Mon 14/5/18 : Time for Change Canberra Gym

It is never to late to start! Here is John, two weeks in doing Strive 45 in Canberra, and he & his lovely wife are killing it. Warm Up 2 rounds 12 KB deads 30sec Dish/arch on rig 12 Step Up ea leg Row 60sec (must increase the effort of each row) Lifting: 15 mins (re test) Build to 3rm Dead ( fro...

08
05
2018

Wed 9/5/18 – Child Minding for Canberra Gym members

Are you struggling to find a gym/ CrossFit box in Canberra that will look after your kids whilst you train?? Here at CrossFit SFS, we have FREE child minding running 6 days a week! Also we have a lounge and kids room for all the kids to hang out at anytime whilst you train. Come on out and join our...

06
05
2018

Mon 7/5/18 : Allstar Teams for SFS

Hey guy’s, I have had many people wanting to do the Allstar Alliance comp in Canberra in August, which is great. Just message me details and division or put your name up on the board at CrossFit SFS and I will arrange teams for you (easier than you having to get your team of 6). If you have go...

03
05
2018

Fri 4/5/18 : Masters League in Canberra

All you over 35’s, we will aim to do the Master’s League workouts together in the coming week’s. If you haven’t yet, jump on register and join the fun : Masters League Strength : Back Squat Pauses (week 4 ) 10 mins 3 x 5 pause back squats @ last week weight (or 70% 1rm) Lifti...

01
05
2018

Wed 2/5/18 : Consistency is Key to weight loss

Miracles will not happen overnight, it years for us to put weight on and look a certain way! That means it takes time to get the weight back off! This is one of our Strive 45 outdoor members (image of post) – 26 weeks (roughly) of consistent work = 30kg of weight loss It won’t happen ove...

30
04
2018

Tues 1/05/18 : Capital Fitness Challenge

Time to save the date for the 2018 Capital Fitness Challenge : 3/4th November 2018 Rego will be up on WODbuzz later this week.. Warm Up 3 Steady Rounds: 5 Hang power clean – bar 10 Push Ups 5 Strict press bar Specific Warm up Clean tech work with coach Strength (week 1) – 15 mins Build t...

19
04
2018

Fri 20/4/18 : Capital Fitness Challenge

Final Date will be released next week for the 2018 Capital Fitness Challenge! STAY TUNED Warm up 2 rounds 1 min bike/row/run 5 tempo front squats 10/5kg Kano hip complex Strength : 10 mins 5 x 3 pause back squats @ tempo 3,3,3,3 (3 sec down, 3 at the bottom, 3 sec up, 3 sec at the top) – one l...

12
04
2018

Fri 13/4/18 : Joel Munro Tee

Hey guy’s, pre sale is now on for Joel’s supporter tee, 100% of profits will go straight to him to get him to Regional’s. Joel’s tees can be bought here : Joel Tee We will also have our old member in Kat Baker’s supporter tee’s ready for pre sale next week! Warm u...

10
04
2018

Wed 11/4/18 : Set a Target for yourself

Are you looking for something to focus on with training? Why not look at doing a comp? There are many comps around the area that offer beginners to advance level. Here at CrossFit SFS we are always looking at taking teams to comps & we have two comps here in our box from beginners to advanced. H...

09
04
2018

Tues 10/4/18 : Kids Fitness Canberra

Spots now open for Term 2 Strive Kid’s Fitness program at CrossFit SFS Canberra: Kids Fitness Canberra SFS workout of the day Warm Up 3 rounds 1. 45 sec row @ slow + 10m lunges 2. 30 sec row @ mod pace + 20 mountain climbers 3. 30 sec row @ fast + 30 sec max push ups Cond / Strength 35 min EMO...

08
04
2018

Mon 9/4/18 : Strength / Skill at Canberra Gym

If you are looking for a change in fitness and really want to be ‘coached’ on all things strength & skills to do with training, then it is time for you to come on out and check out our awesome facility here at CrossFit SFS, Hume, Canberra. At SFS you will be coached from the basics a...