Tag archive for: Online coach
24
03
2020

CrossFit SFS: Wed

CrossFit SFS – Workout of the day Warm-up :(5-15 mins): Easy 400m JogThen;2 rounds: 15 x Hollow Rocks10 x Kipping Swings10 x Pause Air Squats/ Air Squats/ Jumping Air Squats10 x leg swings each side Metcon (20-45 mins): AMRAP 25 minutes: 15 V snaps (TTB if you have a rig) 30 Wall Balls 9/6kg R...

23
03
2020

CrossFit SFS – Each day

Well we all know at the moment the situation is not ideal. In such a gloom time have a look around and see/find all the things to be grateful in your life. CrossFit SFS – Workout of the day Warm-up(5-15 mins):2 min your choiceWith an empty barbell:Good Morning x 10Kang Squat x 5 (Good Morning-...

23
03
2020

BOOTCAMP BABY

Outdoor’s it is for little while peeps!! Rules and regulations to follow but we will fill you all in when you come. Head to the CrossFit SFS private page for more info. Metcon Group A. Strength (15 min) * 2 min brief For time: 100 push up burpee + 1 arm db deadlifts (22.5/15kg) *at the start o...

22
03
2020

CrossFit SFS: More Strength Work

Well with most event around the country cancelled for the immediate future, just a quick message to let you all know we will keep up and increase the strength work here at CrossFit SFS/Strive 45, but don’t fear there will be plenty of conditioning thrown in the mix. This may be at the end of t...

20
03
2020

Super Sat to go Individual WOD’s

With the current situation we will be doing individual only workouts on a Saturday until further notice here at CrossFit SFS / Strive 45 CrossFit SFS – Workout of the day Warm-up : (5-20 mins): 3 rounds:60 sec on a machine of your choice or 200m easy jog (change each round)5 x Inchworm Push-up...

17
03
2020

CrossFit SFS : FREE Home Workout

Head over to our Instagram @crossfitsfs page, give us a like & we will post a FREE home workout that can be done daily from anywhere in the world! Here is one for you: 20 min AMRAP5 Pull ups10 push ups15 air squats Scaling Options:Pull ups : bent over row a DB/ bar/ KB or backpack with items in...

16
03
2020

CrossFit SFS : Online Program

Did you know that we have a full online program available for people that do not live in Canberra? With 3 streams of training – Home training ZERO equipment Home gym with some gear access to a gym with functional fitness equipment Let us know if you would like to jump onto the program it is FR...

06
03
2020

Training Together in Canberra Gym

CrossFit SFS – Workout of the Day Warm-up : (5-20 mins): Easy 400m JogThen; On an empty barbell: 10 x Good Mornings 5 x Front Squats 5 x Strict Press 5 x Power Cleans 5 x Front Squats 5 x Push Press 5 x Squat Cleans 5 x Push Jerks Then; Warm up C&J and Rope Climbs Metcon : (20-50 mins): AM...

28
02
2020

Super Saturday at Canberra Gym

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Easy 400m Jog Then; On an empty barbell: 10 x Good Mornings 5 x Clean Grip Deadlifts with pause in bottom 5 x Clean Pulls 5 x Front Squats 5 x Strict Press 5 x Power Cleans rest 10 KBS @ light 5 x Push Press 10 box jumps 5 x Push Jerks Then;...

05
02
2020

CrossFit SFS: Overtraining in the gym!

I have seen it happen time and time again and I, myself, have made this mistake more than once. So what do I recommend for people?? Options: Total rest day (with some mobility work – recommended) Active Recovery – Aerobic steady state work Mobility / Maintenance – massage, sauna, swim, meditation et...

29
01
2020

CrossFit SFS: Kids Fitness Canberra

Canberra Parents Registration for our Strive Kids 2020 program is now being taken The program is fully interactive and designed to teach kids important skills for all facet’s of life, from: ✅Gymnastics & Ninja Warrior type skills ✅Coordination ✅Strength ✅Correct movement skills ✅Building C...

23
01
2020

CrossFit SFS: Pre Season Training

At CrossFit SFS in Hume, we have a host of options for pre season training for your sporting team. Hit us up for a session or two, tailored to your needs. We can come to you or you come to us! CrossFit SFS – Workout of the day Warm-up(5-15 mins): 10 x Good Mornings 10 x Pause Air Squats mobili...

21
01
2020

CrossFit SFS: Wed 22/1

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 2 rounds: 30 sec of double unders/single skips 10 x Plate Stiff Deads 20 sec plank hold + 10 sec side plank (each side) 10 x Goblet Squats with DB or KB Then; Start building up to weight for Front Squat Strength Front Squat (4 x...

16
01
2020

CrossFit SFS: Personal Training in Canberra

Doesn’t happy very often but I have opened up a few hours of Personal Training spots here at CrossFit SFS! Hit me up if you are interested in Fast tracking your goals for 2020 We also have several other trainers within the walls of CrossFit SFS, Strive 45 who are keen to take on a few more cli...

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...