Tag archive for: gym canberra
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...

11
08
2019

Mon 12th : Challenge for Canberra Gym Members

This week we have a challenge for you! Open to anyone doing CrossFit or Strive 45 here at our Hume Gym For max reps in 90 seconds: 20/15 cals rower into max burpees over rower (must be facing rower to count) Score = max burpees over the rower Winner to be announced after Saturday class Warm-up 15 x...

11
08
2019

New Training Block at CrossFit SFS Canberra

What a great eight weeks it has been gang, with the culmination of some fantastic results in the testing over the last week! We have had a big focus on strength development, with Back Squat, Deadlift & Bench Press leading the way, and you all absolutely killed it. Deload week coming up this week...

23
05
2019

Fri 24/5 : Allstar Alliance coming to Canberra

Excited to be back on board for the 2019 Allstar Alliance Teams event again Save the date : Sat/Sun 3/4th August Click here to register Warm Up (5-15 mins): With an empty barbell: 10 x Slow Stiff Legged Deadlifts 10 x Strict Upright Barbell Rows 10 x Push Press 5 x Clean Pulls (shoulders) 5 x Hang M...

22
05
2019

Thurs 23/5 : FREE HIIT training in Tuggeranong Gym

Our 45 min Strive 45 HIIT class has been going crazy here in Canberra within the walls of CrossFit SFS, come and see what all the hype is about with our FREE Friday session, every Friday Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice 10 x Single Arm DB Upright Row (each side) 10 x...

07
05
2019

Wed 8/5 : One on One Personal Training Canberra

Are you looking to enhance your skills quicker for your chosen sport?? Here at CrossFit SFS, Canberra we have a host of Personal Trainers and Strength and Conditioning coaches available anytime to help you take our sport to the next level. With over 25 years in the Fitness industry, working with a h...

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...

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...

19
03
2019

Wed 20/3:

Warm Up (5-15 mins): 1 lap run 10 x Deadlifts 10 x Pause Front Squats 1 lap run 5 x Hang Clean Pull (shoulders only) 5 x Hang Muscle Clean 1 lap run 5 x Hang Power Clean 5 x Front Squat rest 5 x Power Clean 5 x Front Squat Then; 3-Position Clean & Jerk practice with an empty barbell on coaches c...

21
02
2019

Fri 22/2 : FREE Friday’s at Canberra Gym

Bring a friend for FREE to any of the Friday Strive 45 or CrossFit SFS classes Warm Up (5-15 mins): 3 rounds at easy pace: 200m Jog 5 x Inchworm Push-Ups 5 x Burpees 10/7 cal Row WOD (15-50 mins): In teams of 3: 4 rounds of: Run 400m Max reps Burpees Max reps Row (cals) Your score is the time for th...

14
02
2019

Thurs 14/2 : Queanbeyan Blues Pre Season

Plenty of work going into the Queanbeyan Blues pre season. Looking forward to the guy’s and girls ripping into the season this year. Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice 10 x DB Strict Press per arm (light weight) 10 x DB Upright Row per arm (light weight) 5 x Clos...

12
02
2019

Wed 13/2 : Gym Meals Canberra

Huge shoutout to Gym Meals for coming on board and supporting the ‘Murph’ Challenge coming up in March. With that Gym Meals Direct have done up a discount for any members here at CrossFit SFS Canberra that order 10 or more meals, hit me up for the code. Warm Up (5-15 mins): 3 rounds of:...

11
02
2019

Tues 12/2: The Open training

Last big week of training here at CrossFit SFS before The Open’s starts next week!Dig in and get the work done. Over the coming weeks I will be manipulating the program to suit, and you will all be doing The Open WOD’s so you might as well register! Warm Up (5-15 mins): 3 rounds: 10m DB...

11
02
2019

Mon 11/2 : Have Fun Canberra

If you are not having fun, you are doing it wrong! Warm Up (5-15 mins): With an empty barbell or broomstick: 10 x Air Squat with pause in bottom 10 x Good Mornings 10 x Snatch Grip Deadlifts 5 x Snatch Pull (shoulders only) 5 x Muscle Snatch 5 x Overhead Squat with pause in bottom 5 x Power Snatch 5...

08
02
2019

Sat 9/2: Strive 45 Canberra

At CrossFit SFS we don’t just run CrossFit classes. We also run our new and very popular : Strive 45 HIIT class 6 days a week. If you are looking to progress from your current 45 min program you might be doing and learn how to lift weights safely & efficiently, whilst still getting in a gr...