Tag archive for: Functional Fitness Hume
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...

24
01
2020

CrossFit SFS :Super Saturday

Another awesome Super Saturday here at CrossFit SFS. If you would like a FREE trial click here CrossFit SFS – Workout of the Day Warm-up (5-20 mins): 3 person rotation: P1 : Row 60 sec (partner 1) P2: 5 x Hang Power Snatch + 5 x Overhead Squat P3: 20 sec Active Hang + 20 sec Hollow Hold *Rotat...

23
01
2020

CrossFit SFS: Pre Season Training

At CrossFit SFS in Hume, we have a host of options for pre season training for your sporting team. Hit us up for a session or two, tailored to your needs. We can come to you or you come to us! CrossFit SFS – Workout of the day Warm-up(5-15 mins): 10 x Good Mornings 10 x Pause Air Squats mobili...

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...

16
01
2020

CrossFit SFS: Personal Training in Canberra

Doesn’t happy very often but I have opened up a few hours of Personal Training spots here at CrossFit SFS! Hit me up if you are interested in Fast tracking your goals for 2020 We also have several other trainers within the walls of CrossFit SFS, Strive 45 who are keen to take on a few more cli...

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...

01
01
2020

CrossFit SFS : Pre Season Fitness Training

If you are looking for something different for your sporting team in Canberra, then hit us up for a tailored group session for your club. You can come to us or we can arrange to come to you! CrossFit SFS – Workout of the day Warm-up3 rounds50 single skips5 push ups10 pass thru10 OHS broom 5 mi...

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...

27
12
2019

CrossFit Sat: 28/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 400m run then 2 rounds 10 bar thrusters 10 bar snatch then work up to load on each movement for WOD Metcon (Time) WOD (20-50 mins): TEAM WORKOUT (30 min CAP): In teams of 4: Row 6000m 100 Clean & Jerks (60/40kg) {50/35kg} [choose own lo...

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
12
2019

CrossFit: Sat 21/12 : 12 Days of Christmas

Hold on to your hats for our 12 days of Christmas workout today at CrossFit SFS, Canberra!! This is going to be FUN…. CrossFit SFS – Workout of the day Warm-up : (5-15 mins): 2 rounds:60 sec on a machine of your choice10 x Kipping Swings20 x Shoulder Taps20 sec Hollow Hold10 x Pause Air...

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...