Tag archive for: CrossFit SFS
22
08
2019

Fri 23/8 : Online Fitness Programs

Did you know we now offer 4 separate remote programs here through CrossFit SFS? CrossFit specific classes/ coaching 45 min HIIT programming that can be done at home or a globo gym At home no equipment program At home / globo gym equipment based program We have done this to allow you to pick and choo...

21
08
2019

Thurs 22/8 : Capital Fitness Challange Canberra

Here at Capital Fitness Challenge we have made the decision to move our event to the tentative date of 22nd/23rd Feb 2020 With so many online events and the change to the CrossFit Opens we have decided to move our event till early next year. Stay tuned for more info in the coming weeks CrossFit SFS...

20
08
2019

Wed 21/8 : Do you want better results Canberra?

It is true Canberra that you will get quicker results doing group training over going to the globo gym and training by yourself! Head on over to Strive 45 HIIT or CrossFit SFS gym in Hume and come join our community. A place where we hang out, train together, socialise together and actually take the...

16
08
2019

Sat 17/8 : Team work for today’s CrossFit session

It is all about team work at today’s CrossFit session at CrossFit SFS, Canberra Gym Warm Up (5-20 mins):Easy 400m JogThen;3 rounds:10 x Kipping Swings or 5 x Hip Pop to Bar Drill5 x Inchworm Push-ups10 x Lunge & Twist (alternating legs)5 x Burpees Metcon (Time) Partner WOD (15-55 mins):For...

15
08
2019

Fri 16/8 : Super Saturday Tuggeranong HIIT session

If you have nothing to do tomorrow at 8am, then feel free to come on out and join us for a FREE session on us at our Strive 45 HIIT class at 8am. Our facility is located within CrossFit SFS, Hume, Canberra CrossFit SFS Workout of the day Warm Up (5-15 mins): Before Squatting: 3 rounds: 45 sec on a m...

15
08
2019

CrossFit : Thurs 14/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds: 30 sec Plank Hold 15 Hollow Rocks 30 sec Side Plank (15 sec each side) 15 Kipping Swings 15 Air Squats Gymnastics Metcon (No Measure) Gymnastics EMOM EMOM x 12: Min 1: Pull-ups Min 2: Pistol Squats Min 3: T2B M...

14
08
2019

CrossFit : Wed 14/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 2 min cardio of choice 10 x Pause Air Squats 10 pass thru 10 OHS broom rest then with an empty bar 3 x snatch balance 3 x OHS rest 2 x hang power snatch 2 x OHS add load 30 – 50% or 1rm 3 x snatch balance 3 x O...

12
08
2019

Tues 13/8: Squat Technique at Canberra Gym

If you want to learn how to move properly, then come on into CrossFit SFS and learn from one our very experienced coaches. Warm-up (5-15 mins) Easy 400m RowThen;General3 rounds:10 Air Squats10 x KB Swings5 x Strict Ring Rows Then;Specific3 rounds:3 Power Cleans (add weight each round)2-3 Strict Pull...

11
08
2019

Mon 12th : Challenge for Canberra Gym Members

This week we have a challenge for you! Open to anyone doing CrossFit or Strive 45 here at our Hume Gym For max reps in 90 seconds: 20/15 cals rower into max burpees over rower (must be facing rower to count) Score = max burpees over the rower Winner to be announced after Saturday class Warm-up 15 x...

10
08
2019

Sat 10/8 : Deload Week Coming Up

Amazing effort by everyone over the last week of testing!! SO proud of all the effort and so many PB’s, it was awesome. Consistent effort over a period of time really does make a huge difference and well done for slogging it through Winter. Warm-up Warm Up (5-20 mins):Easy 200m row10 x Hollow...

08
08
2019

CrossFit: Fri 9/8

CrossFit SFS – CrossFit Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice 12 x Dumbbell Death March steps (https://www.youtube.com/watch?v=NMIx-S_8VEY) 10 x DB Bent Over Rows 8 x V-ups 6 x Single Leg Deadlift (use dumbbells or no weight, 3 per leg) Then, Build up to 1rm Deadlif...

06
08
2019

Wed 7/8 : 45min HIIT training in Hume

In case you have missed it somehow, one of Canberra’s best HIIT (High Intensity Interval Training) programs is running 6 days a week in Hume! Come and spend a week with us and actually be coached every time you step inside (no, your workout is not on screen) for you to do with a cheerleader ye...

06
08
2019

Tues 6/8 : CrossFit Games

CrossFit SFS Workout of Day Well how good was the 2019 Reebok CrossFit Games? Personally I loved the new format, I thought it was great. Well done to Matt Fraser and of course our amazing Aussie in Tia Clair Toomey for both taking home the title. Also, an amzing effort by all the Aussies, we are a f...

05
08
2019

CrossFit : Mon 5/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): General Warm Up: 2 rounds: 60 sec on a machine of your choice 15 x Air Squats 10 x Push-ups 5 x Strict Pull-ups or Hard Ring Rows Specific Warm Up 5 x Snatch Pull 5 x Snatch High Pull 5 x Muscle Snatch rest 3 x Hang Powe...

03
08
2019

CrossFit: Sat 3/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 200m Jog 10 x Single Arm DB Deadlifts (suitcase style, holding outside the body, 10 per arm) 10 x Lunges (no weight) 10 x Kipping Swings Moderate 200m Jog 10 x Single Arm DB Strict Press (5 per side) 10 x Lunges (ho...