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Tag archive for: group fitness canberra
12
03
2021

The Open here at CrossFit SFS

Over the next 3 weeks there will be a few changes whilst we work through the CrossFit Open’s. We have quite a few people that have registered which is AWESOME! It is going to be great fun and a great way to test yourself against yourself. You will be amazed how different your life will be once...

05
02
2021

Saturday Fun at Canberra Gym

CrossFit SFS – CrossFit Warm-up (No Measure) Easy 400m bike/row/ski Then; 3 rounds: 10 x Air Squats 10 x Kipping Swings 5 x Empty Bar Muscle Cleans 5 x Empty Bar Push Press Then; 3 rounds: 3 x Wall Balls 3 x Pull-ups 3 x Clean & Jerks (increase weight each round) 3 x T2B Metcon (Time) (20...

01
02
2021

Do you want BETTER ABS?

Do you really need a weight belt ALL THE TIME? In short: NO As you work through your training session, you should aim to lift without a belt. If you wear a belt all the time, you can tend to weaken your abdominal muscles & lower-back muscles as they switch off mostly when you use a belt. Certain...

29
01
2021

Sat

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 3 rounds: 200m Jog (increase pace slightly each round) 10 x Single Arm DB Deadlifts (5 per arm) 8 x Pause Squats 6 x Single Arm DB Press or Push Press 4 x Burpees Metcon (Time) (15-50 mins): 4 rounds for time: Run 400m (together) 50 Dum...

25
01
2021

Australia Day WOD

CrossFit SFS – CrossFit () Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood cli...

17
01
2021

Monday Motivation

CrossFit SFS – CrossFit Metcon (No Measure) Only workout you will regret, is the one you didn’t show up to! Get in and get the work done and reap the rewards. Warm-up (No Measure) (5-15 mins): 2 rounds: 60 sec on a machine of your choice 10 x Pause Air Squats 5 x Muscle Cleans with empty...

14
01
2021

Slight Changes to Canberra Gym Program

With the CrossFit Open’s well and truly sneaking up on us. Here at CrossFit SFS we will be making a few slight changes several days a week and will do our Metcon’s first and then strength/skill after the WOD. Registration for the Open is now live and there are options for everyone to ent...

11
01
2021

Work on your Flexibility

It doesn’t take much, it just needs to be done! If you want to improve your overall fitness game, then a little bit of attention to some mobility/flexibility will GO A LONG WAY to making improvements quicker! Give it a go for three weeks and prove me wrong! CrossFit SFS – Workout of the...

28
12
2020

Strive Fitness

For all Strive Members, classes are still continuing just with a modified timetable for the Christmas period, we will be running joint classes until the 8th Jan. Please make sure you log into the CrossFit classes until Friday 8th Jan, and keep up your fitness regime. Everything will be modified to s...

03
12
2020

Queanbeyan Blues Fitness

Off Season strength and conditioning is well and truly underway for the Queanbeyan Blues with Strive Fitness. Great to have so many of them now members at the gym here and looking forward to continue the work with them as they prep for the up coming season. CrossFit SFS – Workout of the Day Wa...

02
12
2020

What Happened??

We had a record 33 people log out of yesterday’s class?? My question to you all IS WHY?? With the festive season getting closer and closer now is the time dig in and get a bit more training done and stay on top of it all. Something is better than nothing and you will feel better for doing the...

30
11
2020

Strive Xmas Party

CrossFit SFS – CrossFit Metcon (No Measure) Looking forward to catching up with everyone this Saturday for our end of year Xmas Party When: Sat 5th Dec Where: Rose Cottage Time: 3pm I will be doing nibbles plates from 4.30pm but there is meals available to purchase if you wish to stay for dinn...

24
11
2020

Wed @ SFS

CrossFit SFS – Workout of the Day Warm up: (5-15 mins): 2 rounds: Run 200m (increase pace slightly each round) 10 x Hollow Rocks 10 x Kipping Swings 10 x Single Arm DB Press (5 per arm) 5 x Kick up to handstand & hold (3-5 sec @ top of each rep) or 10 x Shoulder Taps in top of Push-up Then...

18
11
2020

Bring a Friend for FREE day

Today we have a cool little Partner workout set for CrossFit SFS So you can bring a friend for FREE to the session to help you with the load. Only catch is I need their email address and a definite yes to adhere to COVID restriction numbers, thank you. CrossFit SFS – Workout of the Day Warm-up...

13
11
2020

Super Saturday in Canberra Gym

CrossFit SFS – CrossFit Warm-up (No Measure) Group Warm Up 2 rounds: 200m run (increase pace each round) 10 x Lunge 5 x ea Thoracic Rotation 15 x Hollow Rocks 30m Overhead Dumbbell Carry (15m each arm) Then; Warm Up for WOD 2 rounds: 6 x Overhead Plate Lunges @ workout weight 3 x Deadlifts (in...