Tag archive for: online personal trainer
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...

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...

21
08
2019

Thurs 22/8 : Capital Fitness Challange Canberra

Here at Capital Fitness Challenge we have made the decision to move our event to the tentative date of 22nd/23rd Feb 2020 With so many online events and the change to the CrossFit Opens we have decided to move our event till early next year. Stay tuned for more info in the coming weeks CrossFit SFS...

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...

31
07
2019

Thurs 1/8 : Bored of your current gym program?

Canberra, are you bored of going to the gym and pumping weights, or always just doing High Intensity session, working hard and not getting results? Or just having a cheerleader at the front of the class? Do you want to be part of an environment that’s going to motivate, inspire and push you, and act...

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...

17
06
2019

Tues 18/6 : Jumping into a new week of fitness

If you are not jumping into a new week, then you better get up and make it happen Canberra! Summer bodies are made in the Winter.. CrossFit SFS workout Warm Up (5-15 mins): 3 rounds: 30 sec Plank Hold 30 sec Banded Good Mornings 30 sec Inchworm Push-ups Then; 10-8-6-4-2 Empty Barbell or Light Dumbbe...

12
06
2019

Thurs 13/6 : Someday’s don’t go to plan Canberra!

Not everyday is going to go to plan, in fact those day’s are very few and far between! What will make a difference, is what you do, day in and day out to progress. If you come in and work on something, then you are moving the needle forward to get better! It may not happen today, but it will h...

11
06
2019

Wed 12/6 : Online Programs now available

If you live out of Canberra, or can’t make it in to the gym, we now have two streams of online programming available for you! those with a small home gym, or go to a commercial gym at home program with minimal gear required CrossFit SFS WOD Warm Up (5-15 mins): With an empty barbell: 10 x Good...