Tag archive for: Functional Fitness Canberra
19
08
2019

CrossFit : Mon 19/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 2 rounds: 40 sec squat hold 20 sec plank hold 20 sec hollow hold Then; 3 rounds: 10 x Tempo Goblet Squats with KB or DB (3 sec down, 2 sec pause, 1 sec up) 10 x Kipping Swings 10 x Cossack Squats holding KB or DB (5 per...

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...

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...

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...

31
07
2019

Thurs 1/8 : Bored of your current gym program?

Canberra, are you bored of going to the gym and pumping weights, or always just doing High Intensity session, working hard and not getting results? Or just having a cheerleader at the front of the class? Do you want to be part of an environment that’s going to motivate, inspire and push you, and act...

17
06
2019

Tues 18/6 : Jumping into a new week of fitness

If you are not jumping into a new week, then you better get up and make it happen Canberra! Summer bodies are made in the Winter.. CrossFit SFS workout Warm Up (5-15 mins): 3 rounds: 30 sec Plank Hold 30 sec Banded Good Mornings 30 sec Inchworm Push-ups Then; 10-8-6-4-2 Empty Barbell or Light Dumbbe...

06
06
2019

Fri 7/6 : Strive Weightlifting, Canberra Gym

Here within CrossFit SFS, Hume, we have 200m2 dedicated weightlifting area, with set classes and full coaching. Hit us up if you are looking to up skill your lifting for your chosen sport? Strength15 mins to find 5rm Dead Metcon “Nate”2 Muscle Ups4 HSPU8 KBS 32/24kg

05
06
2019

Thurs 6/6: In House comp at Canberra CrossFit

Team, save the date : Sat 20th July we will be hosting a little in house show-down for all our members of both CrossFit & Strive 45. Workouts will be set to set anyone to come and join the fun. Afterward we will hang out and do a X mas in July gathering, have some food and relax for a few hours....

03
06
2019

Tues 4/6 : Meet John our best transformation

Here is John’s story at Strive 45 in Canberra: “Hi, my name is JohnI joined Cross Fit SFS six week Strive HIIT 45 challenge on 30 April 2018. Over the six-week period I lost 18 kilos in weight and dropped three clothing sizes. I attended gym classes six days a week, walked my dog four ki...

02
06
2019

Mon 3/6 : FREE fitness Friday at Canberra Gym

Don’t forget every Friday is FREE Fitness Friday for anyone that wants to come and try out our Strive 45 HIIT or CrossFit, here in our gym in Hume. CrossFit SFS Workout Warm Up (5-25 mins): Broomstick Sumo Deadlift High Pull Warm Up: 10 x Sumo Deadlift 5 x Sumo Deadlift + Shrug 10 x Strict Upr...

30
05
2019

Fri 31/5 : In House Gym Showdown

Coming up in July we will be having an awesome fun event! We will be having a little in house fitness event (open for everyone) & Christmas in July here at Strive 45 & SFS after the event. Date : Friday 19th July @ 5pm start CrossFit SFS WOD specific warm up/skills session 10 mins with coach...

29
05
2019

Thurs 30/5 : Canberra gym is jumping with the vibe

What an awesome energy and vibe running through the Strive & Crossfit classes here at Hume, loving all the progress and pushing the limits on all things fitness to be a better version of YOU! CrossFit SFS Workout Strength 1rm Front Squat1rm Push Press METCON “Double Press” 4 rounds f...