Tag archive for: CrossFit
12
11
2019

CrossFit : 13/11 : Testing Day

Let’s get after some of the tests and see how the last 8 week strength block has gone for you all here at CrossFit SFS. CrossFit SFS – Workout of the Day Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 400m Jog Then; 10 x Pause Air Squats 10 x Inchworm Push-ups 10 x Air Squats 10...

12
11
2019

CrossFit : Thurs 14/11: Online Programming

If you live out of Canberra and are looking for a tried and tested online program to follow, then hit us up! All programming done with options from beginner with no equipment, to the advanced athlete that has it all. Click here for a FREE week of sessions : https://bit.ly/33zpaLs CrossFit SFS...

11
11
2019

CrossFit : Tues 12/11 : Torian Pro

Well not sure where to start? Awesome event, awesome team, awesome weekend Made my first Torian Pro and it did not disappoint. Was as hard as i thought it was going to be. Huge shout out to the Starr Strength crew that killed it all weekend and of course my awesome team mates. Time for a few days of...

10
11
2019

CrossFit : Mon 11/11 : Fitness Testing starting

CrossFit SFS – Workout of the Day Congratulations on completing the CrossFit Open! This week we are going to have a bit of a different week, this is going to give us the opportunity to test some of the lifting we have been working hard on but also allow us to mix things up a bit from our usual...

07
11
2019

CrossFit : Fri 8/11 : Torian Pro

Not everyday you get the opportunity to rub shoulders with some of the best CrossFit athletes in the World! Over the next three days I will be in Brisbane competing at the big Torian Pro, and will be along side the likes of Rich Froning, Tia Clare Toomey, Team Mayhem, plus most of Australian CrossFi...

06
11
2019

CrossFit : Thurs 7/11 : Off Season Sports Conditioning

Now is the time to get to work on your off season strength and conditioning in preparation for next season. Do the work now and make it easier for yourself in the New Year. We offer club discounts, hit us up to work out a deal for your club We also offer off season training sessions either here at C...

05
11
2019

CrossFit : Wed 6/11

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds: Easy 8 lap Jog 10 x Kang Squats with empty barbell or light weight 5 x Kickback Burpees (no Push-up) 5 x Close Grip Push-ups 10 x Bent Over Rows with empty barbell or light weight Then; 3 rounds: 5 Back Squats (add weight each roun...

04
11
2019

CrossFit : Tues 5/11 : New Training for Canberra Gym

With the end of the 2020 CrossFit Open, we will be moving into a new training block in the coming weeks. We will get thru a bit of testing in the next two weeks, then we will have a little de load week before we start in the new training block! Heading back into some more strength/skill based progra...

03
11
2019

CrossFit : Mon 4/11- Masters HQ World Titles

A huge shout out to our amazing athletes that competed last weekend at the National Masters HQ Final and the International Functional Fitness federation IF3 World Titles. Super proud of our members and also all of the ACT team, with some amazing results overall. Well done guy’s Master’s...

30
10
2019

CrossFit : Thurs 31/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Row 60 sec @ easy pace 10 x Good Mornings 10 x Stiff Legged Deadlifts 10 x V-ups Row 60 sec @ moderate pace 10 x Glute Bridges with 3 sec pause at top of each rep 10 x Single Leg RDL (5 per leg) 10 x Broad Jumps (each re...

28
10
2019

CrossFit : Tues 29/10 : Canberra Fitness Centre

CrossFit SFS & Strive 45 Canberra = FRIENDS | FAMILY | COMMUNITY CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 min row/bike 40 sec squat hold 40 sec plank hold 40 sec of easy air squats 40 sec of hollow rocks or 30 sec hollow hold 2 rounds: 5 x KB Goblet Squats (Tempo: 3 sec dow...

27
10
2019

CrossFit : Mon 28/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 400m Jog 3 rounds: 5 x Kick up to Handstand 10 x Pause Air Squats 15 x Kipping Swings Then; Warm up gymnastic movements for EMOM Gymnastics Metcon (No Measure) Strength/ Skill (15-30 mins): Gymnastics EMOM EMOM x 12...

24
10
2019

CrossFit : Fri 25/10 : New Fitness Challenge Canberra

Our last challenge for the year. Time to get ready for the Summer months! Unlimited training access to over 35 classes a week Nutritional guidance Pre and Post DEXA scans measurements and baseline testing (no fitness required) Goal Setting Online Facebook group access to discounted Personal Training...


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