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Tag archive for: HIIT Queanbeyan
07
02
2021

Gymnastics Classes now back @ CrossFit SFS

For those of you looking to learn and improve on your current gymnastics skills, then here at CrossFit SFS we are pleased to say that we are back with our CrossFit gymnastics specific classes. Every Tues & Thurs @ 6.45pm – bookings via WODIFY app Oh & PS, if you are not a member don...

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...

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...

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...

27
12
2020

Public Holiday in Canberra

Just the one session today for the Public Holiday. Please note there will be No creche today (or any public holiday) ——————– Welcome to Boxing Day Canberra people! We are hitting a longer EMOM style workout today called “The After Burner” It is c...

20
12
2020

Xmas Timetable for Canberra Gym

CrossFit SFS – Workout of the Day Warm-up 300m run then 10 x Air Squats 10 push ups mobility 5 x Pause Front Squats 3 x High Hang Power Cleans 3 x Hang Power Cleans rest 3 x Squat Cleans 3 x Strict Press 3 x Push Press 3 x Push or Split Jerk (press for beginners) Then; Warm up to opening weigh...

17
12
2020

Strive for Success Youth Program Canberra

Well that is it for 2020 with my ‘Strive for Success’ Youth program in Canberra, and all I can say is WOW!! A huge shout out to Lynee and Jas for setting up an amazing team, it has been a crazy year to say the least, but I believe in our program. Over the last few months I have come acro...

14
12
2020

CrossFit Open

CrossFit Open for 2021 is coming up fast, and here at CrossFit SFS we are looking forward to having some fun. For those that have been asking about it, the CrossFit Open will begin 18th Feb. Basically, CrossFit HQ will release a workout once a week for 5 weeks. Everyone around the world will do the...

10
12
2020

Friday SFS

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 2 rounds: 15-30 x Double Unders or 30-50 x Single Skips 10 x Inchworm Push-ups 10 x Sit-ups 10 x Good Mornings with an empty barbell 10 x Strict Press with an empty barbell Then; Warm up to opening set of Push Press Push Press (build to...

03
12
2020

Queanbeyan Blues Fitness

Off Season strength and conditioning is well and truly underway for the Queanbeyan Blues with Strive Fitness. Great to have so many of them now members at the gym here and looking forward to continue the work with them as they prep for the up coming season. CrossFit SFS – Workout of the Day Wa...

01
12
2020

Xmas Timetable for Strive Fitness

We will have a Xmas timetable up next week guy’s Same as the last 3 years, it will be a modified timetable, of probably 1 – 2 morning classes and only 1 arvo class, + some open gym times will be available. Mostly Strive & CrossFit will be together with 2 options for each workout base...

24
11
2020

Wed @ SFS

CrossFit SFS – Workout of the Day Warm up: (5-15 mins): 2 rounds: Run 200m (increase pace slightly each round) 10 x Hollow Rocks 10 x Kipping Swings 10 x Single Arm DB Press (5 per arm) 5 x Kick up to handstand & hold (3-5 sec @ top of each rep) or 10 x Shoulder Taps in top of Push-up Then...

23
11
2020

Pushing the limits for Results

What you learn by pushing your physical limits, is that the biggest rewards in life will always involve some pain to get there. And the feeling of euphoria is what you experience when you are willing to push yourselves beyond what you previously thought you were incapable of. Avoid this pain and you...