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Tag archive for: CrossFit at Home
12
03
2021

The Open here at CrossFit SFS

Over the next 3 weeks there will be a few changes whilst we work through the CrossFit Open’s. We have quite a few people that have registered which is AWESOME! It is going to be great fun and a great way to test yourself against yourself. You will be amazed how different your life will be once...

07
02
2021

Gymnastics Classes now back @ CrossFit SFS

For those of you looking to learn and improve on your current gymnastics skills, then here at CrossFit SFS we are pleased to say that we are back with our CrossFit gymnastics specific classes. Every Tues & Thurs @ 6.45pm – bookings via WODIFY app Oh & PS, if you are not a member don...

03
02
2021

The CrossFit Open

Well The CrossFit Open is coming up fast and we would love you all to be apart of it with us here at CrossFit SFS How it works: Register here: The Open join the CrossFit SFS affiliate team Jump in with us we hit for the 3 weeks with our Friday night Lights event & also our Super Saturday What yo...

29
01
2021

Sat

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 3 rounds: 200m Jog (increase pace slightly each round) 10 x Single Arm DB Deadlifts (5 per arm) 8 x Pause Squats 6 x Single Arm DB Press or Push Press 4 x Burpees Metcon (Time) (15-50 mins): 4 rounds for time: Run 400m (together) 50 Dum...

25
01
2021

Australia Day WOD

CrossFit SFS – CrossFit () Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood cli...

17
01
2021

Monday Motivation

CrossFit SFS – CrossFit Metcon (No Measure) Only workout you will regret, is the one you didn’t show up to! Get in and get the work done and reap the rewards. Warm-up (No Measure) (5-15 mins): 2 rounds: 60 sec on a machine of your choice 10 x Pause Air Squats 5 x Muscle Cleans with empty...

15
01
2021

Saturday Fun at Canberra Gym

Bring a friend to join the fun to CrossFit SFS, Strive 45 Fitness Canberra Warm-up (5-15 mins):3 rounds:200m Jog (increase pace slightly each round)10 x Pause Squats/ Air Squats/ Wall Balls (change each round)10 x Shoulder Taps10 x 1/2 KBS Metcon (15-55 mins):Partner Workout (for time):Run 1600m in...

14
01
2021

Slight Changes to Canberra Gym Program

With the CrossFit Open’s well and truly sneaking up on us. Here at CrossFit SFS we will be making a few slight changes several days a week and will do our Metcon’s first and then strength/skill after the WOD. Registration for the Open is now live and there are options for everyone to ent...

28
12
2020

Strive Fitness

For all Strive Members, classes are still continuing just with a modified timetable for the Christmas period, we will be running joint classes until the 8th Jan. Please make sure you log into the CrossFit classes until Friday 8th Jan, and keep up your fitness regime. Everything will be modified to s...

27
12
2020

Public Holiday in Canberra

Just the one session today for the Public Holiday. Please note there will be No creche today (or any public holiday) ——————– Welcome to Boxing Day Canberra people! We are hitting a longer EMOM style workout today called “The After Burner” It is c...

20
12
2020

Xmas Timetable for Canberra Gym

CrossFit SFS – Workout of the Day Warm-up 300m run then 10 x Air Squats 10 push ups mobility 5 x Pause Front Squats 3 x High Hang Power Cleans 3 x Hang Power Cleans rest 3 x Squat Cleans 3 x Strict Press 3 x Push Press 3 x Push or Split Jerk (press for beginners) Then; Warm up to opening weigh...

03
12
2020

Queanbeyan Blues Fitness

Off Season strength and conditioning is well and truly underway for the Queanbeyan Blues with Strive Fitness. Great to have so many of them now members at the gym here and looking forward to continue the work with them as they prep for the up coming season. CrossFit SFS – Workout of the Day Wa...

22
10
2020

Fri Fitness

CrossFit SFS – CrossFit Warm-up (No Measure) (5-20 mins): 2 rounds: 60 sec on a machine of your choice 10 x KB Deadlifts 8 x Russian KB Swings 6 x KB Swings (3 per side) 4 x KB Push Press (2 per side) 2 x KB Turkish Get UPs (1 per side) Power Clean + Push Jerk (2’s) EMOM 10 2 x Power Cle...

21
10
2020

Last few days of De-load Strength

Enjoy your last few days of freedom team! Monday it is go time for our new program! I will do a post up over the weekend for you all.. CrossFit SFS – Workout of the Day   Warm-up (5-1o mins):2 rounds60 sec on a machine of your choice6 x Hollow Rocks12 x Kipping Swings30 sec Squat Hold Metcon ...

14
10
2020

Skills @ Canberra Gym

After a few big days of ‘Fitness’ type work, we are getting amongst the skills here at CrossFit SFS. Are you getting all the work you need to progress with the technical stuff? If not, hit us up we have several Personal Trainers here ready for some 1 on 1 work to ensure you progress quic...