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Tag archive for: CrossFit Online
14
04
2021

Canberra ‘Fit Body Project’ Coming SOON!

Here at CrossFit SFS / Strive 45 in Canberra, we will be launching into a new ‘Fit Body Project’ real soon! Here is some of what you will get: 6 Weeks Of Classes (certain classes only) Accountability Coach Nutrition Plan, seminar And Education Free Welcome Pack (apparel/BSC Supps etc) Fr...

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...

04
02
2021

Welcome Juan

We are very fortunate to now have Juan working here with us on a Permanent weekly basis. Juan brings a wealth of knowledge to us with years of experience in the CrossFit coaching realm. Juan will be heading up the gymnastics programming for the facility and he is available for any 1 on 1 or small gr...

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...

02
02
2021

Weightlifting & Gymnastics in Canberra Gym

CrossFit SFS – CrossFit Metcon (No Measure) As per our POLL we will be bringing back the Gymnastics classes to Tues & Thurs nights. Aiming to start them Tues 9th Feb There has to 6 person minimum & YOU must book in advance by 5pm the day before, if there are NOT 6 people the class wi...

01
02
2021

Do you want BETTER ABS?

Do you really need a weight belt ALL THE TIME? In short: NO As you work through your training session, you should aim to lift without a belt. If you wear a belt all the time, you can tend to weaken your abdominal muscles & lower-back muscles as they switch off mostly when you use a belt. Certain...

31
01
2021

Monday Motivation Canberra

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): Easy 400m Jog Then; With an empty barbell: 10 x Good Mornings 5 x Snatch Grip Deadlifts 5 x Snatch Pulls 5 x Snatch High Pulls 5 x Muscle Snatches 5 x Snatch Grip Push Press 5 x High Hang Power Snatches 5 x Hang Power Snatches 5 x Power...

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...

24
01
2021

Strength in Canberra Gym

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): Easy 400m Jog Then; With an empty barbell: 10 x Good Mornings 10 x Clean Grip Deadlifts 3 x Clean Pulls 3 x Muscle Cleans 3 x Strict Press 3 x High Hang Power Cleans 3 x Push Press 3 x Hang Power Cleans 3 x Push Jerks 3 x Power Clean...

21
01
2021

Games Workout Practice

With the CrossFit Open’s coming up fast, we will be hitting some Open type WOD’s in the coming weeks to best prep for those that will be doing the Open this year. At CrossFit SFS we will all be doing the workouts anyway and there will be scaling options to suit everyone. It is a great wa...

19
01
2021

Weightlifting Wednesday

CrossFit SFS – CrossFit Metcon (No Measure) Weightlifting Wednesday Every Wed we will now be having a strong focus on all things Weightlifting (skills, drills, technique), with a shorter metcon to finish the day Warm-up (No Measure) (5-20 mins): 2 rounds .45 sec choice Broom snatch balance 20...

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...

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...