Tag archive for: FREE CrossFit
08
04
2020

CrossFit SFS: Moving Forward

Keep on moving forward and getting the work done. We can’t change what is happening right now in the world, but we can change the way feel, look, simply by keeping up the training and eating well during this time. CrossFit SFS – Workout of the day Warm Up 2 rounds 60sec cardio 10 Twistin...

07
04
2020

CrossFit SFS – We are all in it together

Be kind, help each other where you can, support local small business as best you can and we will all come out the other side! Yes it is a shit time for all of us, just do what you can to help out, someone, it may just save them. CrossFit SFS – Workout of the day Warm-up3 rounds 30 star jumps10...

03
04
2020

CrossFit SFS – Upper Body Strength

Been a big week of training for the CrossFit SFS & Strive crew, so today we have got just a strength session planned to build up that upper body.. CrossFit SFS – Workout of the day Warm-up2 rounds 200m Row 10 push ups 5 alt hand to ground taps 200m run Strength Bench Press (4 x 12 @ heavy)...

02
04
2020

SFS Online : Mobility Canberra

SFS & Strive crew I hope you are all doing your mobility and flexibility work?? Seeing plenty of training video’s & photos but not too many of anyone doing mobility!! CrossFit SFS – Strive & SFS Warm-upGeneral Warm Up 3 rounds10 lunges 10 upright row whatever you have 100m ru...

01
04
2020

SFS Online Thurs

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) General Warm Up 5 min run/rower/skip then 2 rounds 5 inch worms 10 ea lunges 20 sec hollow rock https://www.youtube.com/watch?v=p7j02V1fIzU Metcon (No Measure) 10 min EMOM Odd: 3 – 7 Strict HSPU Even : 12-15 BB Bicep curls Metcon (Time...

30
03
2020

CrossFit SFS: Hi Five to you all

Strive 45 & SFS crew just giving you all a virtual Hi 5. We are loving the interaction on social media, keep it up it is keeping us all sane. CrossFit SFS – Workout of the day Warm-up Easy 200m Jog 10 x KB/DB/band/bag Deadlifts (bodyweight stiff deads if no equipment) 10 x Kipping Swings o...

29
03
2020

CrossFit SFS – Online Program

Well we have everything online, if you live away from Canberra, hit us up we have 5 different programs for you based on equipment you have. CrossFit SFS – Workout of the day Obviously there are many changes in the world right now, we will still be rolling with the CrossFit sesssions here for t...

24
03
2020

CrossFit SFS: Wed

CrossFit SFS – Workout of the day Warm-up :(5-15 mins): Easy 400m JogThen;2 rounds: 15 x Hollow Rocks10 x Kipping Swings10 x Pause Air Squats/ Air Squats/ Jumping Air Squats10 x leg swings each side Metcon (20-45 mins): AMRAP 25 minutes: 15 V snaps (TTB if you have a rig) 30 Wall Balls 9/6kg R...

23
03
2020

CrossFit SFS – Each day

Well we all know at the moment the situation is not ideal. In such a gloom time have a look around and see/find all the things to be grateful in your life. CrossFit SFS – Workout of the day Warm-up(5-15 mins):2 min your choiceWith an empty barbell:Good Morning x 10Kang Squat x 5 (Good Morning-...

23
03
2020

BOOTCAMP BABY

Outdoor’s it is for little while peeps!! Rules and regulations to follow but we will fill you all in when you come. Head to the CrossFit SFS private page for more info. Metcon Group A. Strength (15 min) * 2 min brief For time: 100 push up burpee + 1 arm db deadlifts (22.5/15kg) *at the start o...

17
03
2020

CrossFit SFS : FREE Home Workout

Head over to our Instagram @crossfitsfs page, give us a like & we will post a FREE home workout that can be done daily from anywhere in the world! Here is one for you: 20 min AMRAP5 Pull ups10 push ups15 air squats Scaling Options:Pull ups : bent over row a DB/ bar/ KB or backpack with items in...

26
12
2019

CrossFit SFS: FREE workouts over Christmas

We have a host of options to get a workout in over the festive season, so there are NO excuses to not keep moving! You don’t need to break the bank, but a sneaky session or two will do wonders for you. If you are away or can’t make the gym, then hit up one of our FREE training sessions!...

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...

20
08
2019

CrossFit : Tues 20/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds, increasing the intensity gradually each round: 20 Strokes on Rower (First round easy, second round moderate, third round fast) 5 x Inchworms (last round including push-ups) 10 x Lunges (last round perform as a...

26
07
2019

Spring is in the Air Canberra

With Spring only a few short weeks (thank god), it is time to start preparing and getting ready for the warmer months! Hopefully you have been training all Winter and are already in reasonable shape? If not, NOW IS THE TIME, get your backside training ASAP. Here are a few things to do: 1. Set GoalsT...