Tag archive for: Strive 45
24
06
2018

Gym Etiquette in CrossFit SFS Canberra

Hey gang with so many NEW members rolling into our awesome box I thought it time to post up some of the rules here at CrossFit SFS, plus some other important info, so please take the time to read carefully for me: 1. Kids Lisa and I love all the kids that grace us here @ CrossFit SFS. We have just h...

24
06
2018

Mon 25/6/18 : Sponsors for Capital Challenge

Well I am back from holiday and it is time to go full swing into the preparation for the 2018 Capital Fitness Challenge I am putting the call out to all/any businesses that may be interested in sponsoring the event for 2018? Let me know and I will send out our package options! Oh and rego is now ope...

19
06
2018

Wed 20/6/18 : Allstar Alliance Canberra

Hey guy’s still got spot’s in all divisions for the Allstar Alliance here at CrossFit SFS 25/26th August, most the workouts are up already and they look great, so be sure to start working together and sign up ASAP, going to be a great few days. SFS Workout of the day: Warm Up 3 rounds 10...

15
06
2018

Sat 16/6/18 : Bring a Friend for FREE to CrossFit SFS

The boss is still away sunning himself in Bali, so bring anyone you like to come and join the fun with you here at CrossFit SFS tomorrow, for our little Super Saturday session! Teams of 3: Group 1 – 15 min AMRAP Max distance row Ea change off rower must complete: 5 BOS 45/35kg 5 burpee/deck sq...

14
06
2018

Fri 15/6/18: I am coming back to Canberra

Sadly after an amazing few weeks, I have to come home! See you all next week, turn the heater up for me… Warm up 3 sets 4 ea KB Press 4 ea KB snatch 4 ea KB Thruster @ light Gymnastics : 5 min EMOM 3 – 5 Wall walks Lifting – Snatch 6 min EMOM 3 x 3 snatch @ 65-75% last known 1 rm *...

12
06
2018

Wed 13/6/18 : RAW Fitness Equipment

For the best CrossFit gear in the business you can’t go past RAW Fitness Equipment. Been a huge supporter of the Capital Fitness Challenge for the last 4 years now! Warm Up 3 rounds 100m row 10 pass thru 5 Power snatch bar 5 power clean bar Lifting (week 1 -test) 12 mins 1rm Power Snatch 1rm P...

11
06
2018

Tues 12/6/18 : Fitness – It takes time Canberra

You have to be patient and trust the journey to reach your fitness goals. Warm Up 2 rounds 50 skips 5 inch worms 5 Hi Hang Squat clean bar 10 KBS Strength (week 4 – squat clean progression) – 10 mins 5 x 2 Hang Squat Clean @ 75-80% (1/5/18) Cond : for time 4 rounds each for time Row 350/...

07
06
2018

Fri 9/6/18 : Public Holiday Monday

Public Holiday classes next Monday here at Strive 45 & CrossFit SFS: Strive 45: 8.30am with Adam CrossFit: 9.30am (TBA) Also please note there is NO CrossFit at 4.30pm for the next two weeks (open gym only) Warm up 3 Sets – Control of each movement is most important. Keep loads light and r...

06
06
2018

Thurs 7/6/18 : Strongman for CrossFit training

Do you do any Strongman work for your CrossFit training? Here at SFS we always have 2 sessions that will involve some strongman work! Come check us out anytime.. Warm up Two sets of: 10 KB Press 20 1/2 Kettlebell Swings 5 pull ups 5 ea lunges Lifting – 10 mins (Press week 4) 6 x 1 strict press...

05
06
2018

Wed 6/6/18 : What do you do Canberra?

Question of the Week: People of Canberra, what do you do when no one is looking? Do you still train? Warm Up 4 Sets РWarm Up and Activate Row 10/8 Calories (increase pace with each set) 6 Single arm KB Press/arm 4 Single Arm DB Muscle Snatch/arm Lifting (week 6 Рretest) 3rm OHS Cond  E...

04
06
2018

Tues 5/6/18 : Capital Fitness Challenge is COMING!

Early Bird rego here for Capital Fitness Challenge : EARLY BIRD Warm Up 2 rounds 3 lap shuttle run 5 inch worms 16 HS/ Pike Shoulder Taps 10 hollow rocks Strength (week 4 – squat clean progression) – 10 mins 5 x 3 pos 2 Hang Squat Clean @ 70-75% (1/5/18) Cond : for time 21-18-15-12-9-6-3...

24
05
2018

Fri 25/5/18 : Public Holiday Canberra, Class Changes

With a Public Holiday on Monday we will be running the following classes: 8.30am : Strive 45 9.30am : CrossFit Also please note there will be a few interruptions to classes over the coming weeks for both Strive and CrossFit, with the Australian Pacific Regionals on and with Scott going away. We apol...

14
05
2018

Tues 15/5/18 ; Masters League in Canberra

Over the coming weeks we will be doing the Master’s League workouts as part of the class on a Wednesday here at CrossFit SFS. This will be a great opportunity for those that didn’t do the open, to get a feel for competition and being judged to standards on all movements. There are 3 leve...

10
05
2018

Fri 11/5/18 : Winter is Coming to Canberra

Just cause the cold is coming doesn’t mean it is time to hibernate! Now is the time to do the work for Summer. Come on out and join our family and look great when the warmer weather comes back! With a choice of 45 HIIT classes, Strnength, Gymnastics, CrossFit or Weightlifting, you can’t...