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Tag archive for: High Intensity Interval Training
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...

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...

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...

10
07
2020

HIIT Classes with a twist Canberra

Looking for a 45 min HIIT class with a twist? Think CrossFit meets HIIT Republic/F45. Over the last two years we have been running this program and t is just getting bigger and bigger! We have blended some basic CrossFit methodology with some High Intensity movements like F45 (less jumping around th...

28
05
2020

CrossFit SFS : Thurs

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Tabata Mash-up: Complete 3 rounds of – 20 sec Hollow Hold 10 sec Rest 20 sec Superman Hold 10 sec Rest 20 sec Inchworm Push-ups 10 sec Rest 20 sec Bar Hang or Overhead DB Hold (Bare) 10 sec Rest Then; CrossFit 3-4 rounds: 3 Deadlifts (...

26
05
2020

CrossFit SFS : Train with Intent

If you really want to see some changes to your body, your intention should be to get the most out of your workout. Because… what’s the point in doing the workout in the first place? Because you’re training for a reason, not just for the sake of doing it. When low intensity workouts are your norm (a...

12
05
2020

CrossFit SFS : Renovations in Canberra Gym

Even though we have been closed for six weeks now, we have been busy in the gym giving it a clean up, new paint and some small changes in the gym, so that when we get the green light we are ready to go. Plenty of cleaning stations, and hand sanitiser and we will still strive to be the cleanist gym i...

03
05
2020

CrossFit SFS: How you do anything

“How you do anything, is how you do everything” The meaning behind it is that how you approach the smaller, everyday things, like training at home when no one is watching, is how you will also approach the bigger, more important challenges. I’m sure there are times when you would rather...

10
03
2020

CrossFit SFS – Female Winners Capital Fitness

What an awesome weekend at the recent Capital Fitness Challenge with the awesome True Protein athlete in Kat Baker making her comeback to the CrossFit arena with a fantastic win over the weekend! Can’t wait to see what is next for Kat, well done. Very well done to all the ladies over the weeke...

03
01
2020

CrossFit SFS : Super Saturday in Canberra Gym

Are you looking for something different with your training? Time to mix it up and make the changes you have always wanted to make? Then come on out and try CrossFit SFS & Strive 45 HIIT and see what a difference training in a high energy environment does for you! You can’t beat training wi...

30
10
2019

CrossFit : Thurs 31/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Row 60 sec @ easy pace 10 x Good Mornings 10 x Stiff Legged Deadlifts 10 x V-ups Row 60 sec @ moderate pace 10 x Glute Bridges with 3 sec pause at top of each rep 10 x Single Leg RDL (5 per leg) 10 x Broad Jumps (each re...

02
10
2019

CrossFit : 2/10 : Public Holiday Fitness Classes

Monday 7th Public Holiday classes here at CrossFit SFS & Strive 45 8am : Strive 45 HIIT9am : CrossFit **please note that we will NOT have the creche open on Saturday, but it will be on Monday** As always happy for you to bring your kids on Saturday and have them in the creche/front room. CrossFi...

02
09
2019

Tues 3/9 : Seminar at CrossFit SFS Canberra

Do you struggle with overhead squat movements? If the answers yes then we have some exciting news for you! Myself from Peak Health Chiropractic and Tash from Torque Physiotherapy are running a 1 hour workshop to help you improve your overhead squats.  During this hour we will analyse your overh...

30
07
2019

Wed 31/7 : Canberra Weather and Training

If you were to wait for the perfect conditions to train, you will get nothing DONE! Yes it is cold.Yes it gets dark earlyYes it is hard (everything is hard) It is simple get up and get moving, you will warm up before you know it. It is only the first 10 mins of the session and I guarantee you will b...

26
07
2019

Spring is in the Air Canberra

With Spring only a few short weeks (thank god), it is time to start preparing and getting ready for the warmer months! Hopefully you have been training all Winter and are already in reasonable shape? If not, NOW IS THE TIME, get your backside training ASAP. Here are a few things to do: 1. Set GoalsT...