Tag archive for: online fitness program
22
10
2019

CrossFit : Wed 23/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15mins): 3 rounds: 60 sec on a machine of your choice (20 sec easy, 20 sec moderate, 20 sec hard) 12 x Lunges 12 x Sit-ups 12 x Single Arm Russian KB Swings (6 per arm) 100m Single Arm Overhead Kettlebell Walk (50m per arm) Skills...

05
10
2019

CrossFit : Sat 5/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Easy 200m Jog 2 rounds: 10 shoulder taps 10 x Glute Bridges 10 x Lunges Then; 2 rounds 10 x Deadlifts (heavier each set) 10 x step ups (5 ea leg) 10 x weighted lunges (5 ea leg) Metcon Metcon (Time) Partner WOD (15-50 mi...

29
09
2019

CrossFit :Mon 30/9 : Bali Health & Fitness Retreat

Who is keen to explore the world, get fit, and have fun doing it?? We are pleased to announce we are launching our Bali retreats in 2020. More information to follow with full itinerary & packages, but we are taking registrations NOW as places are strictly limited to a small intermit group. Fitne...

04
09
2019

Thurs 5/9: Travel Workouts

If you are ever on the road travelling we have the workouts for you, if you are a member here at CrossFit SFS be sure you have the WODIFY app downloaded and we have 50+ Travel workouts available for you that require no equipment. CrossFit SFS – Workout of the Day Warm Up (5-10 mins): Easy 400m...

26
08
2019

Tues 27/8: Scaling in Training is ok!!

You’re trying to decide what progression you should use for training. As you can see Muscle Ups are programmed today!You know you can’t yet do a Muscle Up yet—let alone multiple reps—but you’re able to do a couple reps with a band underneath for transitions (but is that the best option??) TO be hone...

25
08
2019

Mon 26/8 : Consistency Canberra

If you want to make any sort of change whether physically or emotionally then a few things need to happen!! • 1: CONSISTENCY – show up no matter what. Do what you can. No you won’t hit a PB everyday & you certainly don’t need to (actually unless you are looking to compete at so...

22
08
2019

Fri 23/8 : Online Fitness Programs

Did you know we now offer 4 separate remote programs here through CrossFit SFS? CrossFit specific classes/ coaching 45 min HIIT programming that can be done at home or a globo gym At home no equipment program At home / globo gym equipment based program We have done this to allow you to pick and choo...

20
08
2019

CrossFit : Tues 20/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds, increasing the intensity gradually each round: 20 Strokes on Rower (First round easy, second round moderate, third round fast) 5 x Inchworms (last round including push-ups) 10 x Lunges (last round perform as a...

15
08
2019

Fri 16/8 : Super Saturday Tuggeranong HIIT session

If you have nothing to do tomorrow at 8am, then feel free to come on out and join us for a FREE session on us at our Strive 45 HIIT class at 8am. Our facility is located within CrossFit SFS, Hume, Canberra CrossFit SFS Workout of the day Warm Up (5-15 mins): Before Squatting: 3 rounds: 45 sec on a m...

15
08
2019

CrossFit : Thurs 14/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds: 30 sec Plank Hold 15 Hollow Rocks 30 sec Side Plank (15 sec each side) 15 Kipping Swings 15 Air Squats Gymnastics Metcon (No Measure) Gymnastics EMOM EMOM x 12: Min 1: Pull-ups Min 2: Pistol Squats Min 3: T2B M...

29
07
2019

Never Doubt Yourself

If I would leave any thought with someone I would say never doubt yourself. No matter what people say, no matter what you may think sometimes, never doubt yourself. If you believe in yourself you will succeed far more than you will fail. He who possesses a quiet kind of faith in his ability to perfo...

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...

04
07
2019

Fri 5/7 :

CrossFit SFS workout of the day Warm Up (5-15 mins): 3 rounds: 10 x Good Mornings (empty barbell) 10 x Sit-ups 5 x Kang Squats (empty barbel) 10 x Shoulder Taps in top of Push-up 10 x Bent Over Rows (empty barbell) 5 x V-ups Then; 2 rounds: 10 Single Leg Deadlifts (5 per leg, no weight) 10 Single Le...

20
06
2019

Fri 21/6 : HIIT training Tuggeranong

Want to come and try out our amazing blend of CrossFit meets F45?? Nothing technical, also no jumping and dancing around for 45 mins. We get in and get the work done and train hard! Here are Strive 45, we believe it is vital to be fit & strong and learn the correct way to lift weights! Come on o...

19
06
2019

Thurs 20/6 : Allstars Canberra

Don’t forget to get your team sorted for Allstar’s here at CrossFit SFS 3/4th Aug. REGO NOW open : sign me up CrossFit SFS Workout of the Day Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice 10 x Kang Squats (Good Morning + Back Squat) 10 x Empty Barbell Single Leg Deadl...