Tag archive for: The Brave

Fri 20/4/18 : Capital Fitness Challenge

Final Date will be released next week for the 2018 Capital Fitness Challenge! STAY TUNED Warm up 2 rounds 1 min bike/row/run 5 tempo front squats 10/5kg Kano hip complex Strength : 10 mins 5 x 3 pause back squats @ tempo 3,3,3,3 (3 sec down, 3 at the bottom, 3 sec up, 3 sec at the top) – one l...


Mon 28/7/17 – The WOD Life sponsor Capital Challenge

Huge shout out to The WOD Life for coming on board for the 2017 Capital Fitness Challenge. The guys will be down over the weekend with pallets of gear at their vendor stall, plus they will be throwing in heaps of prizes for the athletes. SFS workout of the day here in Hume, Canberra Gymnastics EMOM...


Fri 19/5/17 – Regionals with Joel Munro

In between some crazy training the last few weeks, we sat down with Joel Munro to discuss all things Regionals – the workouts, his thoughts, who are the main chances, who he is feeling with one week to go!!   Today’s CrossFit SFS WOD Warm up 3 rounds 50 skips 15 push ups Strength Co...