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Tag archive for: The Wod Life
23
02
2020

Khan Porter & Kat Baker WIN Capital Fitness Challenge

And that is a wrap for the 2020 Capital Fitness Challenge!! WOW, is all I can say right now. What a ride the weekend was. Thank you everybody! Huge congrats to Khan Porter & Kat Baker on their wins, each taking home the $1000 cash, and also a ticket to the National Final of the AFFF later this y...

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
04
2018

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...

12
02
2018

Tues 13/2/18 : The WOD Life

Huge shout out to our awesome Capital Fitness Challenge sponsor’s in The WOD Life, if you haven’t yet be sure to jump on and check out their page and all the cool stuff they got going!! Looking forward to having them on board again in 2018! Warm Up 2 rounds 1 min run 20 sec hollow rock 2...

10
11
2017

11/11/17 – Capital Fitness Challenge

Heat Times Saturday : Heat TIMES – Sat Heat Times Sunday : Heat TIMES – Sunday WOD’s Individual Team WOD’s Scoring will be be posted throughout the day to : https://www.facebook.com/capitalfitnesschallenge/ Scores:      

30
10
2017

Tue 31/10/17 : Family friendly Canberra gym

At CrossFit SFS we have creche 6 days a week for the kids so parents can always get that 1 hour off a day to relax & train and get yourself into shape! Come and check us out anytime, we also run kids classes Mon & Wed afternoon’s… Lifting – 12 mins (wk 3 of 4) 1 Power Clean...

23
10
2017

Tues 24/10/17 – Needham CPA sponsor Capital Challenge

Huge shout out to our major sponsor for the Capital RAW Challenge in Nedham CPA, if you need anything tax, financial services then these are the guys!! Oh and YES there is swimming this year (yes there are options to scale but you will still be getting in the POOL)… Lifting – 12 mins (wk...

18
10
2017

Thurs 19/10/17 – The WOD Life

For everyone keen on buying some gear, if you can hold out The WOD Life will be down for the RAW Capital Challenge with tonnes of gear!! Lifting – 10 mins (wk 1of 4) 5 X 5 strict press @ 70% Lifting – 12 mins (wk 1 of 4) Back Squat (build to heavy set of 8) 4 X 8 Conditioning 5 rounds 10...

17
10
2017

Wed 18/10/17 – Capital Challenge Sponsors

Be sure to jump on and support our sponsors of the Capital Challenge at every chance you get (check below for list) Warm up 3 rounds 3 laps shep 10 ea OH KB lunges (1 bell only) 5 ea KB windmills Skills 10 min EMOM Odd: 3-7 strict ring dips Even: 15 sec chin over bar (5 eccentric’s) Conditioning 11m...

31
08
2017

Friday 1/9/17 – 1st Day of Spring Canberra

Say goodbye to Winter and hello to some warmer weather in Canberra. Now would be the perfect time to come on in and get yourself fit and healthy for the warmer months. We have a 2 week pass for you to come try either at our Hume facility or to our ‘Hustle 45’ class at Tuggeranong Strengt...

27
08
2017

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...

18
05
2017

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...