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Tag archive for: HIIT Fyshwick
02
02
2021

Weightlifting & Gymnastics in Canberra Gym

CrossFit SFS – CrossFit Metcon (No Measure) As per our POLL we will be bringing back the Gymnastics classes to Tues & Thurs nights. Aiming to start them Tues 9th Feb There has to 6 person minimum & YOU must book in advance by 5pm the day before, if there are NOT 6 people the class wi...

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...

31
01
2021

Monday Motivation Canberra

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): Easy 400m Jog Then; With an empty barbell: 10 x Good Mornings 5 x Snatch Grip Deadlifts 5 x Snatch Pulls 5 x Snatch High Pulls 5 x Muscle Snatches 5 x Snatch Grip Push Press 5 x High Hang Power Snatches 5 x Hang Power Snatches 5 x Power...

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...

24
01
2021

Strength in Canberra Gym

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): Easy 400m Jog Then; With an empty barbell: 10 x Good Mornings 10 x Clean Grip Deadlifts 3 x Clean Pulls 3 x Muscle Cleans 3 x Strict Press 3 x High Hang Power Cleans 3 x Push Press 3 x Hang Power Cleans 3 x Push Jerks 3 x Power Clean...

21
01
2021

Games Workout Practice

With the CrossFit Open’s coming up fast, we will be hitting some Open type WOD’s in the coming weeks to best prep for those that will be doing the Open this year. At CrossFit SFS we will all be doing the workouts anyway and there will be scaling options to suit everyone. It is a great wa...

20
01
2021

Allstar Alliance Event

First comp of the year coming up!! The Allstar Alliance Online is starting and is the Gateway to the National Final in August : register here Also CrossFit SFS will be hosting the live event 26/27th June so make sure you save the date for this one. Anyone that has done it before, knows how good it i...

19
01
2021

Weightlifting Wednesday

CrossFit SFS – CrossFit Metcon (No Measure) Weightlifting Wednesday Every Wed we will now be having a strong focus on all things Weightlifting (skills, drills, technique), with a shorter metcon to finish the day Warm-up (No Measure) (5-20 mins): 2 rounds .45 sec choice Broom snatch balance 20...

18
01
2021

Tues Tips CrossFit SFS

Ensure you are putting in the work on the recovery side of things, otherwise you may hinder progress in the gym. Here are a few of the areas I focus on: adequate sleep enough fuel for your body mobility work managing load & reducing load/reps as needed downtime (guilty of not being real good at...

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...

12
01
2021

Weightlifting Wednesday

CrossFit SFS – CrossFit Metcon (No Measure) Weightlifting Wednesday Every Wed we will now be having a strong focus on all things Weightlifting (skills, drills, technique), with a shorter metcon to finish the day Warm-up (No Measure) (5-20 mins): 3 rounds: Easy .45sec bike/Row 10 x Pause Goblet...

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...

10
01
2021

Full Timetable at Canberra Gym

CrossFit SFS – Workout of the day Warm-up 2 rounds: 60 sec on a machine of your choice 5 x Inchworm Push-ups 10 x Hollow Rocks 10 x Glute Bridges Power Clean (10-8-6-4-2) Metcon (35-50 mins): AMRAP 3 minutes: 12 DB Snatches (22..5/15kg) 6 Burpee Box Jumps (24/20″) Rest 1 minute AMRAP 3 m...

30
12
2020

Thank YOU SFS crew

After what has been the most trying year of our lives, we just wanted to say a huge THANK YOU to all those that stuck by us and kept us afloat this year. Take the the time with family and friends, have fun and we look forward to a HUGE 2021 with some exciting things on the horizon. From the whole te...