Tag archive for: Functional Fitness
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...

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...

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...

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...

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...

03
11
2019

CrossFit : Mon 4/11- Masters HQ World Titles

A huge shout out to our amazing athletes that competed last weekend at the National Masters HQ Final and the International Functional Fitness federation IF3 World Titles. Super proud of our members and also all of the ACT team, with some amazing results overall. Well done guy’s Master’s...

30
10
2019

CrossFit : Thurs 31/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Row 60 sec @ easy pace 10 x Good Mornings 10 x Stiff Legged Deadlifts 10 x V-ups Row 60 sec @ moderate pace 10 x Glute Bridges with 3 sec pause at top of each rep 10 x Single Leg RDL (5 per leg) 10 x Broad Jumps (each re...

28
10
2019

CrossFit : Tues 29/10 : Canberra Fitness Centre

CrossFit SFS & Strive 45 Canberra = FRIENDS | FAMILY | COMMUNITY CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 min row/bike 40 sec squat hold 40 sec plank hold 40 sec of easy air squats 40 sec of hollow rocks or 30 sec hollow hold 2 rounds: 5 x KB Goblet Squats (Tempo: 3 sec dow...

27
10
2019

CrossFit : Mon 28/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 400m Jog 3 rounds: 5 x Kick up to Handstand 10 x Pause Air Squats 15 x Kipping Swings Then; Warm up gymnastic movements for EMOM Gymnastics Metcon (No Measure) Strength/ Skill (15-30 mins): Gymnastics EMOM EMOM x 12...

24
10
2019

CrossFit : Fri 25/10 : New Fitness Challenge Canberra

Our last challenge for the year. Time to get ready for the Summer months! Unlimited training access to over 35 classes a week Nutritional guidance Pre and Post DEXA scans measurements and baseline testing (no fitness required) Goal Setting Online Facebook group access to discounted Personal Training...