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Tag archive for: group fitness canberra
27
10
2020

Wed @ SFS

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 2 min choice of cardio 2 rounds with an empty bar: 5 x Hang Power Clean 5 x Strict Press 5 x hollow rock 3 Kick Up to HS (or .15 sec Pike hold) Shoulder Press (5 x 5) 5 x 5 Strict Press for some strength work today We did this as part o...

26
10
2020

Mixed Modality Training Times

CrossFit SFS – CrossFit Metcon (No Measure) Mixed Modal training works so well for a multitude of reasons. A few of those are that when you constantly use the same movement pattern time and time again you will quickly become neurologically fatigued in that specific movement. Therefore it becom...

25
10
2020

New Training Block at Canberra Gym

CrossFit SFS – CrossFit Metcon (No Measure) Does your gym have structured progressions in place for you to see and measure how you are tracking?? We do here!! Welcome to the new cycle of programming, we are going to be incorporating some different stimuli to our strength training for the next...

22
10
2020

Fri Fitness

CrossFit SFS – CrossFit Warm-up (No Measure) (5-20 mins): 2 rounds: 60 sec on a machine of your choice 10 x KB Deadlifts 8 x Russian KB Swings 6 x KB Swings (3 per side) 4 x KB Push Press (2 per side) 2 x KB Turkish Get UPs (1 per side) Power Clean + Push Jerk (2’s) EMOM 10 2 x Power Cle...

08
10
2020

Final Day of Fitness Testing

Our final day of strength testing for this 10 week Strength block here at Strive / CrossFit SFS. Well done everyone, as many of you can see there have been plenty of PR stars on the WODIFY board over the last few weeks! Next week we are going to test a few Fitness Pieces then we will have a de-load...

05
10
2020

Amazing work on the strength

What an amazing few weeks it has been on the strength gains here at CrossFit SFS. Well done everyone, you all did an amazing job This week there will be a few options, as I was going to leave it and move but some people really want to test some 1rm stuff so I will put it in but give options for thos...

02
10
2020

Super Saturday + Long Weekend

CrossFit SFS – CrossFit Metcon (No Measure) Classes are as follows for the long weekend Sat: 8am Strive 9am CrossFit Mon: 8am Strive 9am CrossFit Enjoy the long weekend everyone Warm-up (No Measure) (5-20 mins): 3 rounds: 12 x Step Ups (alternating legs) 12 x Single Arm DB Deadlifts (6 per arm...

28
09
2020

It only works if you DO!

There are NO shortcuts, nothing will be given to you, you have to work to get results. If you want results, then you have to do the WORK, there is no escaping it -FACT CrossFit SFS – Workout of the Day Warm-up (5-15 mins):2 rounds:200m run10 x Single Leg Deadlifts (no weight, 5 per leg)10 x Ho...

23
09
2020

Thurs CrossFit

CrossFit SFS – CrossFit Warm-up (No Measure) Tabata Mash-up 20 sec bike 10 sec Rest 20 sec step ups 10 sec Rest x 4 rounds Then; 2 rounds: 10 x Air Squats (last round done as a front squat with medicine ball) 10 x Kipping Swings Metcon (Time) Teams of 2 (1:1) 10 sets (5 sets each for time) 18/...

21
09
2020

Focus on Something

No matter what gym you train at, whenever you go into the gym always be sure to have a focus on what you are going to work on! It will ensure that you will work that little bit to achieve what you are after! Here within CrossFit SFS / Strive 45, whenever you sign up you will sit down with one of the...

20
09
2020

Well done Khan Porter

A huge shoutout to the Capital Fitness Challenge Winner in Khan Porter who has been taking on the best in the World in the ‘virtual’ CrossFit Games over the weekend. Well done mate, you are a true inspiration… CrossFit SFS – Workout of the Day   Warm-up (5-15 mins):With an em...

18
09
2020

Mixed Modality Training

Here within the walls of CrossFit SFS, Hume, we run up to 7 classes a day. We focus on all aspects of health and fitness when it comes to training here. ✅ Strength✅ Cardiovascular✅ High Intensity✅ Gymnastics✅ Skill development – co-ordination, balance, stability✅ Weightlifting✅ Allied Health P...

14
09
2020

Chasing Better Throwdown

Following on from yesterday, good luck the SFS athletes across a few divisions competing in the Online Chasing Better Throwdown, chasing some decent cash and a ticket to WA for the live event when restrictions allow. Some huge workouts to get done in this event!! CrossFit SFS – Workout of the...

13
09
2020

Good Luck SFS crew doing Masters HQ

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 2 rounds (with an empty barbell): 60 sec row (increase pace each round) 5x Pause Front Squats (3 sec in bottom of each rep) 5 x Sumo Deadlifts 5 x Strict Press 5 x Burpee Step Up (round 1) Box Jumps (round 2) Then; Build up to o...

12
09
2020

Deztroya ’21’

Happy 21st Birthday to the ‘Deztroya’ .. From Lisa & I, thank you for being part of the SFS team, and I am sure all the members have nothing but love for you(except on the ‘Deztroya’ abs days!) CrossFit SFS – Workout of the Day Warm-up 2 rounds 10 cal choice 10 squa...