Tag archive for: Functional Fitness
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...

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

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...

06
05
2019

Tues 7/5 : Gym Meals Direct Canberra

Just a quick shoutout to the legends at Gym Meals direct here in Canberra for looking after us during the month of ‘Murph’, we really appreciate the support. If you are looking for a great range of meals check them out here: Gym Meals Warm Up (5-15 mins): Easy 400m Jog 3 rounds: 5 x Inch...

05
05
2019

Mon 6/5 : FREE Creche @ Canberra Gym

When you join here at CrossFit SFS, Strive 45, we will look after your little one’s for FREE, at the 9.30am class, six days a week ________________________ CrossFit SFS workout of the day Warm Up (5-15 mins): With an empty barbell: 10 x Good Mornings 5 x Snatch Pull (shoulders only) 5 x Snatch...

02
04
2019

Wed 3/4 : Murph Challenge Road Trip

Adz & I did our first road trip for the the start of the 30 days of Murph and it was a great (but long trip) to Melbourne, Geelong & Wagga. Huge shoutout to :Lion Kingdom CrossFitCrossFit South WharfCrossFit Victus for hosting ‘Murph’ events for us, we really appreciate it. Haven...

11
03
2019

Tues 12/3 : Awesome work Team SFS

Some amazing results with the CrossFit Open 19.3 this week here at CrossFit SFS, with Stu finishing the SHSPU and a few others not too far away! CrossFit SFS Canberra workout of the day Warm Up (5-15 mins): 3 rounds of: 60 sec on a machine of your choice 10 x Inchworms (5 without push-up and 5 with...

06
03
2019

Wed 6/3 : FREE WEEK trial at Canberra Gym

We have a FREE week trial to any of our Strive 45 HIIT or CrossFit classes here at our fitness facility in Hume. Simply send us an email and we will get you started – click the image CrossFit SFS workout of the day Warm Up (5-15 mins): Leg Swings x 10 each leg, forwards and backwards Shoulder...