Tag archive for: Functional Fitness Canberra
27
01
2020

CrossFit SFS: Masters HQ Canberra

This Sunday from 8am, CrossFit SFS will be hosting the first event of the Masters HQ for the 2020 season. Feel free to come on out and check it out and watch some super fit old people run around and have some fun! CrossFit SFS – Workout of the day Warm-up : (5-15 mins): 3 rounds: 60 sec on a m...

17
01
2020

CrossFit SFS: Super Saturday

All about teamwork and working together here at CrossFit SFS & Strive 45 and you are going to need to work together in this awesome pairs workout courtesy of Swanstrong CrossFit SFS – Workout of the day Warm-up : (5-20 mins): Easy 400m Jog3 rounds: 10 x Deadlifts (empty barbell) 10 x Hollo...

14
01
2020

CrossFit SFS: Wed 15/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 3 rounds: 20-30 Double Unders or 40-60 Single Skips 5 x Inchworm Walk Outs (walk hands out as far past shoulders as possible) 7 x V-ups or Sit-ups 9 x Kipping Swings on Bar or Rings 11 x Pause Air Squats Skills Metcon (No Measur...

10
01
2020

CrossFit: Sat 11/1 : Charity WOD

This morning we are doing it for charity, raising money for WIRES & the Koala Hospital, to help with the bush fire devastation that has swept our country. Cash donation is all that we ask, thank you for your support, every little bit helps. CrossFit SFS – Workout of the day Warm-up2 rounds...

29
12
2019

CrossFit Mon: 30/12 : Take some time to reflect

Well it is that time of year again where everyone goes crazy and sets all their goals for 2020! That is great but make sure yo take some time to reflect on the past year. What have you achieved?What have you done better?What have you learned?What did you love about 2019? Once you have done that, the...

18
12
2019

CrossFit: Thurs 19/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-20 mins): 3 rounds: 60 sec row (20 sec easy/20 sec moderate/20 sec hard) 6 x Inchworm Push-ups .20 HS hold or top of push up hold 18 x Air Squats Skills Metcon (No Measure) (15-35 mins): HSPU & Pull ups With coach work on warm up...

17
12
2019

CrossFit: Wed 18/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): With an empty barbell: Deadlift x 10 Hang Clean Pull x 5 Hang Clean High Pull x 5 Hang Muscle Clean x 5 Pause Front Squat x 5 Strict Press x 5 Hang Power Clean x 5 Front Squat x 5 Push Jerk x 5 Power Clean x 5 Front Squat x 5 Sp...

10
12
2019

CrossFit : Wed 11/12 : Bali retreats in 2020

We still have 4 spots left for the July Bali Retreat!! Don’t leave it to long to secure your spot.. CrossFit SFS – Workout of the day Warm-up2 rounds250m ski/row12 GHD Hip extensions12 KB Deadsthen5 deads @ light5 deads @ moderate StrengthDeadlift (4 x 6 ) goal is run the same weight acr...

06
12
2019

CrossFit : Sat 7/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-25 mins): 200m run 10 air squats 10 banded good mornings 5 x Push Press bar 5 x Front Squats bar 3 x High Hang Squat Cleans 3 x Hang Squat Cleans 3 x Squat Cleans 3 x Thrusters 3 x Squat Clean Thrusters Metcon Metcon (Time) (25-50...

04
12
2019

Crossfit : Thurs 5/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-20 mins): 3 rounds: 30 sec easy/moderate/hard bike (change each round) 30 sec single arm DB DL/ single DB arm high pull/ DB hang snatch (change each round) 30 sec lunges (no weight)/ lunges with DB on shoulder/ overhead DB lunges (change...

24
11
2019

CrossFit: Mon 25/11 : Canberra Sporting Teams

Don’t leave it too late to get ready for the Pre Season with your sporting team in Canberra! Hit us up and we can organise a club discount membership and/ or some pre season training with your club! CrossFit SFS – Workout of the day Warm Up2 min cardio of choice With an empty barbell:5 x...

20
11
2019

CrossFit : Thurs 21/11 : Mikko Salo at SFS Canberra

We still have tickets available for the Mikko Salo seminar in Feb. A previous world CrossFit games champion and one of the greatest in the sport. Will be a great afternoon/evening learning from one of the best! CrossFit SFS – Workout of the day Warm Up (5-25 mins):2 rounds:60 sec on a machine...

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...