Tag archive for: strength canberra
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...

02
12
2019

Crossfit : Tues 3/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-10 mins): 2 rounds: 60 sec on a machine of your choice (increase intensity each round) 10 x Single Arm DB High Pull (5 per side) 10 x Single Arm DB Strict Press (5 per side) 10 x Band Pull Aparts 2-5 x Wall Climbs (choose number d...

09
10
2019

CrossFit : Thurs 10/10 : Kids fitness in Canberra

Last few days to register your juniors & teens for our Term 4 sessions here at CrossFit SFS, Strive 45 Canberra. Tues & Thurs @ 4pm Register your interest here : Kids Fitness CrossFit SFS – Workout of the Day Warm Up (5-15 mins): 20 x Lunges 15 x Sit-ups 10 x Push-ups 10 x Overhead Lun...

30
06
2019

Mon 1/7 : In house Challenge

Don’t forget team, we have our in house challenge coming up in a few weeks Sat 20th July for both CrossFit SFS & Strive 45 members, be sure to come and see any of the coaches to discuss it further! CrossFit SFS workout of the day Warm Up (5-15 mins): With an empty barbell: 10 x Good Mornin...

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...

07
05
2019

Wed 8/5 : One on One Personal Training Canberra

Are you looking to enhance your skills quicker for your chosen sport?? Here at CrossFit SFS, Canberra we have a host of Personal Trainers and Strength and Conditioning coaches available anytime to help you take our sport to the next level. With over 25 years in the Fitness industry, working with a h...

01
05
2019

Thurs 2/5 : Strive Weightlifting, Hume Gym

Looking to enhance your Weightlifting skills? Great strength transfer for any chosen sport! Here at Strive Weightlifting, Hume, Canberra, we run classes every week, teaching you the skills, and movement patterns required for all things Weightlifting! CrossFit SFS Workout of the Day Warm Up (5-15 min...

29
04
2019

Tues 30/4 : Gymnastics Classes Canberra Gym

Every Monday & Thursday at 7pm we run specific gymnastic classes to help you with all your CrossFit Specific gymnastic movements, anyone welcome! Warm Up (5-15 mins): Easy 400m Jog 20 bunny hops 5 x Inchworm (no push-up) 5 x inchworm (with push-up) 15 x Hollow Rocks 20 x Lunges (alternate legs)...

01
04
2019

Tues 2/4 : Friday Night Lights at Canberra Gym

Come on out and join the fun this Friday at CrossFit SFS as we hit a session from around 5.30pm, with our Friday Night Lights. We will do a modified team MURPH to get the guys through another session that are doing the MURPH challenge. We have a DJ, food, drink and raffle on hand for after the worko...

29
03
2019

Sat 30/3 : Super Sat training is BACK Canberra!!

We are back with our awesome super Saturday sessions team here at CrossFit SFS. WOD (15-55 mins): work in Pairs P1 : runs/rows P2 : does the work 6 rounds, each for time (with a 30 min time cap): Run 400m 10 Burpee Box Jumps (24/20″) 20 Medicine Ball Squats Cleans 9/6kg 30 Double Unders Rest 2...

19
03
2019

Wed 20/3:

Warm Up (5-15 mins): 1 lap run 10 x Deadlifts 10 x Pause Front Squats 1 lap run 5 x Hang Clean Pull (shoulders only) 5 x Hang Muscle Clean 1 lap run 5 x Hang Power Clean 5 x Front Squat rest 5 x Power Clean 5 x Front Squat Then; 3-Position Clean & Jerk practice with an empty barbell on coaches c...

17
03
2019

Mon 18/3 : 19.4 = Amazing effort SFS Canberra

All I can say is, what an awesome effort by everyone here at CrossFit SFS over the weekend. For some of you the feeling of getting your first pull up or Muscle Up I am sure was amazing for you! This is the reason why I always encourage people to do The Open every year. When you compete (with yoursel...

13
03
2019

Thurs 14/3 : FREE fitness at Canberra Gym

Don’t forget bring a friend for FREE to any of our classes on Friday here at CrossFit SFS / Strive 45 HIIT Click here for timetable : Class Schedule CrossFit SFS workout of the Day Warm Up (5-15 mins): 3 rounds of: 10 x One Arm DB Press (per arm) 10 x Lunges with DB Overhead (5 each arm) 10 x...

12
03
2019

Wed 13/3 : pick 19.4 and WIN Weights and Mates apparel

Ok time to bring it back. Simple pick what you think 19.4 will be and you WIN some gear thanks to Weights and Mates apparel new season stock! CrossFit SFS WOD of the Day Warm Up (5-15 mins): With an empty barbell: 10 x Deadlifts 5 x Pause Front Squats 5 x Hang Clean Pull (shoulders only) 5 x Hang Mu...