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Tag archive for: Hume Fitness
28
10
2020

Members Only Challenge

With so little events on the horizon, Summer coming, and to give everyone something to work toward. We will be running a little in-house Six week challenge! Stay tuned for more info in the coming days To run in line with the new programming and the fact that we are heading toward Summer CrossFit SFS...

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...

26
10
2020

Mixed Modality Training Times

CrossFit SFS – CrossFit Metcon (No Measure) Mixed Modal training works so well for a multitude of reasons. A few of those are that when you constantly use the same movement pattern time and time again you will quickly become neurologically fatigued in that specific movement. Therefore it becom...

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...

21
10
2020

Last few days of De-load Strength

Enjoy your last few days of freedom team! Monday it is go time for our new program! I will do a post up over the weekend for you all.. CrossFit SFS – Workout of the Day   Warm-up (5-1o mins):2 rounds60 sec on a machine of your choice6 x Hollow Rocks12 x Kipping Swings30 sec Squat Hold Metcon ...

20
10
2020

What do you really want?

CrossFit SFS – Workout of the Day More than ever at the moment there are a million programs out on the market! Especially all these Instagram ‘Influencers’ (most of which are bullshit claims). What do you really want from your training? Is your focus to make the CrossFit Games (sor...

19
10
2020

CrossFit in Canberra

CrossFit SFS is your one stop shop, with multiple programs and over 30 classes a week to choose from: ✅ CrossFit ✅ Strive 45 HIIT style ✅ Strive Weightlifting ✅ Boot Camp ✅ Gymnastics ✅ Strength ✅ Personal Training When it comes to your overall wellness, we have you covered! CrossFit SFS – Wor...

18
10
2020

This week @ Canberra Gym

Congratulations on getting through the last 10 weeks of our strength cycle, congrats on your strength increases it has been great to watch. Like last week, it’s time for a bit of a strength deload and focus on some skills. We will still be working very hard, but just mixing things up a bit from what...

15
10
2020

No Excuses to train

CrossFit SFS – CrossFit Warm-up (No Measure) 2 rounds 1 min choice 5 Kick up to HS or .20 top of push up holds 1 lap bear crawl 10 ring rows Metcon (Calories) AMRAP 4 Minutes 2 Rounds 18 Hang Power Clean 50/35kg 18 Chest to Bar Pull Ups Max Calorie AirBike -Rest 4 Minutes- AMRAP 4 Minutes 2 Ro...

14
10
2020

Skills @ Canberra Gym

After a few big days of ‘Fitness’ type work, we are getting amongst the skills here at CrossFit SFS. Are you getting all the work you need to progress with the technical stuff? If not, hit us up we have several Personal Trainers here ready for some 1 on 1 work to ensure you progress quic...

13
10
2020

Wed SFS

CrossFit SFS – CrossFit Warm-up (No Measure) 0 – 10 min 2 rounds 1 min choice 1 lap bear crawl .20 HS or pike hold 10 plate squats Metcon (No Measure) 16 min MU skills and drills Adv : 10 ring MU E2MOM Int (with 1 – 5 MU): EMOM 1 – 3 ring MU or work on transitions Int/Beg (no...

12
10
2020

Consistency wins the Fitness Journey

CrossFit SFS – Workout of the Day I have been in the Fitness Industry full time for nearly 25 years, yet people still have a hard time understanding that it takes consistency over time? Most people have less patience than my son. If they haven’t lost 3kg in three weeks they move onto the...

11
10
2020

Fitness you Can Measure

CrossFit SFS – Workout of the day Couple of Fitness test coming up this week at CrossFit SFS Be sure to give them everything you got! Warm-up 9 Minute AMRAP 300m Row 5 Single Arm Kettbell Goblet Squat (each side) (light/moderate) 5 Single Arm Kettbell Push Press (each side) (light/moderate) 10...

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...

07
10
2020

Someday’s you just have to grind it out

Time to go long today on this workout! Get in embrace it, find your rythym and get after it. CrossFit SFS – Workout of the Day   Warm-up (5-15 mins):2 rounds:200m Jog (increase pace slightly each round)5 x Inchworm Push-ups15 x Hollow Rocks10 x Empty Bar C&J/ 5 x Moderate weight C&J th...