Tag archive for: FREE online program
26
05
2020

CrossFit SFS : Train with Intent

If you really want to see some changes to your body, your intention should be to get the most out of your workout. Because… what’s the point in doing the workout in the first place? Because you’re training for a reason, not just for the sake of doing it. When low intensity workouts are your norm (a...

14
05
2020

Canberra Gym offering FREE training!!

If you are looking to get back into the fitness game after a few weeks off and are looking for a crazy deal, then you are in the right place!! We offer (all outdoors and adhering to social distancing laws of course):– Boot Camps– CrossFit– Strive 45 HIIT classes– Personal Tra...

13
05
2020

CrossFit SFS : Outdoor Boot Camp!

Ok booking system in place for a few SUPER Saturday sessions this weekend (and it is my birthday). We will meet out the back of the gym for one session and then head off from the gym. Booking thru WODIFY only for 9am & 10am Be great to see you all again… CrossFit SFS – Workout of the...

10
05
2020

CrossFit SFS: Happy Mother’s Day

A huge shout out to all the amazing Mothers out there, that do an amazing job everyday. Thank you to all the amazing women that have come and continue to come thru the door of CrossFit SFS/Strive 45 We all love you xox CrossFit SFS – Workout of the Day Warm-up 3 rounds:5 x Inchworm Push-ups10...

07
05
2020

CrossFit:

CrossFit SFS – Workout of the day Warm-up 3 rounds with empty barbell:7 x Snatch Grip Deadlifts5 x Hang Muscle Snatches3 x Pause Overhead Squats (3-5 sec pause in bottom) Then; 3 rounds, increasing weight each round:4 x Snatch Grip Deadlifts3 x Hang Power Snatches2 x Overhead Squats Weightlift...

06
05
2020

CrossFit SFS : Canberra Cold

Well the cold is coming, but this year at CrossFit SFS/Strive 45, if all goes well, we will be fully heated!! CrossFit SFS – Workout of the day Warm-up 3 rounds:200m Run (easy/moderate/hard, building each round)10 x Hollow Rocks5 x Max Effort Broad Jumps10 x Kipping Swings or Single Arm DB Ben...

04
05
2020

CrossFit SFS: Small Group PT Canberra

Well there has been a few rumours of some hope of returning to outdoor 10 – 1 group sessions. At this stage, cabinet will meet this Friday where they will deliver a roll our for us and we will know more!! Stay Tuned. CrossFit SFS – Workout of the day Warm-up Tabata Mash-up: 20 sec of ste...

30
04
2020

CrossFit SFS: ‘The SFS Challenge’

See below for the ‘SFS Challenge’ thanks Adriyana, Faith & Kylie for coming up with a great mental challenge! Tomorrow there will be a few options for you to select from should you wish to join in the fun. CrossFit SFS – Workout of the day Warm-up 3 rounds:30 sec of easy skippi...

29
04
2020

CrossFit SFS: Missing Everyone @ SFS & Strive

We can’t wait till we can get our family back together again here at CrossFit SFS & Strive 45. Hopefully not too long! CrossFit SFS – Workout of the day Warm-up Easy 400m JogThen;10 x Pause Air Squats 10 x Lunge & Twist10 x Jumping Squats10 x Jumping Lunges5 x Broad Jumps Weightl...

22
04
2020

CrossFit SFS : Cardio gear for lease

We have a range of cardio equipment for lease if you are based in Canberra. Assault Bikes, Concept 2 Rowers and Ski’s, send us a message for more information. CrossFit SFS – Workout of the Day Warm-up 3 rounds: Easy/Moderate/ Hard 200m Jog (increase intensity each round) 5 x Inchworm Pus...

19
04
2020

CrossFit SFS: Mon

CrossFit SFS – Workout of the day Warm-up 2 rounds: 30 sec squat hold 30 sec plank hold Then; 2 rounds: 5 x Slow Tempo Air Squats 10 x Kipping Swings or Hollow Rocks Then; 5-4-3-2-1 Wall Ball/ Jumping Squat T2B/ Sit-up Strength Back Squat (4 x 12 @ heavy) Metcon AMRAP 12 minutes: 10 Wall Balls...

17
04
2020

CrossFit SFS: Super Sat

Get outdoors and enjoy the beautiful weather! CrossFit SFS – Workout of the day Warm-up 400m easy jogthen2 rounds10 hollow rock10 single no weight deads (slow & controlled)10 super mans.30 top of Push up holds Metcon 4 sets50m out n back sled push @ heavy (should be walking slowly)30m Hand...

16
04
2020

CrossFit SFS: Miss you all

Well I really don’t like this whole sitting at home thing to be honest! It is tough, but, like you, we have to keep moving forward, keep pushing and KEEP MOVING. Yes, it may not be exactly what you are after, but something is better than nothing. Can’t wait till the gym is full again! An...

14
04
2020

CrossFit SFS: Allstar online

Thank you to all those that have jumped on board to support us here at CrossFit SFS with the Allstar Alliance online event, it really means alot to us. There is still time to jump into the event which requires minimal equipment & you can find out more here: https://www.allstaralliance.com.au/out...

10
04
2020

CrossFit SFS: Sat

CrossFit SFS – Workout of the day Warm-up Warm Up 2 rounds 200m row/run 30sec Filly Carry (one KB Front Rack, one DB overhead) 5 Box Jumps 24/20″ then 3 mins Hip/ankle mobility Strength 3 x 12 Bench Press 3 x 12 Barbell Bent over row Metcon 10 – 1 Ring MU HSPU Back Squat @ 80% body...