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Tag archive for: Group Fitness
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...

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...

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...

12
11
2020

Barbell Cycling & Rope Climbs

Make sure you bring long socks and knee sleeve if you are intending to climb the rope everyone CrossFit SFS – Workout of the Day   Warm-up (5-15 mins):With an empty barbell:10 x Good Mornings10 x Clean Grip Deadlifts5 x Hang Muscle Cleans5 x Muscle Cleans5 x High Hang Power Cleans5 x Hang Powe...

01
11
2020

Week 2 Strength in Canberra Gym

Into week 2 now of the new strength cycle, looking forward to seeing the progress from everyone here at CrossFit SFS, Strive 45 CrossFit SFS – Workout of the Day   Warm-up (5-15 mins):2 rounds:60 sec on a machine of your choice5 x Inchworm Push-ups10 x Glute Bridges15 x Hollow Rocks5 x Single...

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...

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...

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...

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
08
2020

FREE Child Minding at Canberra Gym

Six days a week at our CrossFit SFS 9.30am class, we offer our members FREE child minding as part of your membership. We are a family based facility and would love to have you join our family! CrossFit SFS – Workout of the Day Warm-up (5-15 mins):With an empty barbell:10 x Good Mornings10 x Pa...