Tag archive for: CrossFit ACT
19
01
2020

CrossFit SFS: Masters HQ Online

If you haven’t yet then it is time to register for stage 1 of the Masters HQ Stage 1 : Online qualifier – REGO HERE & more infoStage 2: Live semi Final if you qualify at the onlineStage 3: National Final in BrisbaneStage 4: World Titles in Portugal CrossFit SFS – Workout of the...

16
01
2020

CrossFit SFS: Personal Training in Canberra

Doesn’t happy very often but I have opened up a few hours of Personal Training spots here at CrossFit SFS! Hit me up if you are interested in Fast tracking your goals for 2020 We also have several other trainers within the walls of CrossFit SFS, Strive 45 who are keen to take on a few more cli...

15
01
2020

CrossFit SFS: Weightlifting Comp this weekend

From 11am this Saturday CrossFit SFS and Strive Weightlifting will be hosting the first Lifting meet of the year. Come on out and check it out. Entry is FREE… CrossFit SFS – Workout of the day Warm-up 2 rounds10 shoulder dislocators5 behind the neck push jerk into OHS (or snatch balance)...

12
01
2020

CrossFit SFS: Fitness Testing coming up

Over the next few weeks you will see some tests come up that we can use for guidelines/data for you to work from. Please make an effort to put your data into WODIFY as we will be working of these numbers (and it will be individual on your performance of the tests) so you really need to to record the...

02
01
2020

CrossFit Fri: 3/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 2 min choice cardio then 2 rounds 10 ring rows 10 hang KB snatch (5 each arm) 10 Seated over head DB press (5 each arm) THEN … 2 Min to sort out strength options Pull ups + HSPU Strength Metcon (No Measure) 10 min EMOM Odd : 3 –...

29
12
2019

CrossFit Mon: 30/12 : Take some time to reflect

Well it is that time of year again where everyone goes crazy and sets all their goals for 2020! That is great but make sure yo take some time to reflect on the past year. What have you achieved?What have you done better?What have you learned?What did you love about 2019? Once you have done that, the...

27
12
2019

CrossFit Sat: 28/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 400m run then 2 rounds 10 bar thrusters 10 bar snatch then work up to load on each movement for WOD Metcon (Time) WOD (20-50 mins): TEAM WORKOUT (30 min CAP): In teams of 4: Row 6000m 100 Clean & Jerks (60/40kg) {50/35kg} [choose own lo...

20
12
2019

CrossFit: Sat 21/12 : 12 Days of Christmas

Hold on to your hats for our 12 days of Christmas workout today at CrossFit SFS, Canberra!! This is going to be FUN…. CrossFit SFS – Workout of the day Warm-up : (5-15 mins): 2 rounds:60 sec on a machine of your choice10 x Kipping Swings20 x Shoulder Taps20 sec Hollow Hold10 x Pause Air...

18
12
2019

CrossFit: Thurs 19/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-20 mins): 3 rounds: 60 sec row (20 sec easy/20 sec moderate/20 sec hard) 6 x Inchworm Push-ups .20 HS hold or top of push up hold 18 x Air Squats Skills Metcon (No Measure) (15-35 mins): HSPU & Pull ups With coach work on warm up...

17
12
2019

CrossFit: Wed 18/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): With an empty barbell: Deadlift x 10 Hang Clean Pull x 5 Hang Clean High Pull x 5 Hang Muscle Clean x 5 Pause Front Squat x 5 Strict Press x 5 Hang Power Clean x 5 Front Squat x 5 Push Jerk x 5 Power Clean x 5 Front Squat x 5 Sp...

16
12
2019

CrossFit: Tues 17/12 : Strive 45 HIIT Challange

Well what can I say!!! Some amazing results over the last six weeks of the Strive 45 HIIT challenge. Congrats to everyone. Still some to be weighed in , but we have had multiple people with over 10kg lost & 15 – 20cm across the measurements!! CrossFit SFS – Workout of the Day Warm-up...

15
12
2019

CrossFit : Mon 16/12 – Xmas Timetable

Hi all, I will have the Xmas timetable posted up on the CrossFit SFS Facebook Page for both CrossFit SFS & Strive 45 HIIT. Be sure to check it out, but it is also below! CrossFit SFS – Workout of the day Warm-up2 rounds200m row2 laps Filly Press (upside down bell at top)6 ea KB/DB snatch5...

04
12
2019

Crossfit : Thurs 5/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-20 mins): 3 rounds: 30 sec easy/moderate/hard bike (change each round) 30 sec single arm DB DL/ single DB arm high pull/ DB hang snatch (change each round) 30 sec lunges (no weight)/ lunges with DB on shoulder/ overhead DB lunges (change...

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...