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Tag archive for: Tuggeranong CrossFit
19
01
2021

Weightlifting Wednesday

CrossFit SFS – CrossFit Metcon (No Measure) Weightlifting Wednesday Every Wed we will now be having a strong focus on all things Weightlifting (skills, drills, technique), with a shorter metcon to finish the day Warm-up (No Measure) (5-20 mins): 2 rounds .45 sec choice Broom snatch balance 20...

17
01
2021

Monday Motivation

CrossFit SFS – CrossFit Metcon (No Measure) Only workout you will regret, is the one you didn’t show up to! Get in and get the work done and reap the rewards. Warm-up (No Measure) (5-15 mins): 2 rounds: 60 sec on a machine of your choice 10 x Pause Air Squats 5 x Muscle Cleans with empty...

15
01
2021

Saturday Fun at Canberra Gym

Bring a friend to join the fun to CrossFit SFS, Strive 45 Fitness Canberra Warm-up (5-15 mins):3 rounds:200m Jog (increase pace slightly each round)10 x Pause Squats/ Air Squats/ Wall Balls (change each round)10 x Shoulder Taps10 x 1/2 KBS Metcon (15-55 mins):Partner Workout (for time):Run 1600m in...

25
12
2020

Super Saturday

CrossFit SFS – CrossFit Warm-up (No Measure) (5-20 mins): Easy 400m jog Then; 3 rounds: Partner 1: 10 x Muscle Cleans (empty barbell) 10 x Strict Press or Push Press (empty barbell) Partner 2: 10 x Kipping Swings 5 x Burpees While one partner does the barbell work, the other does the gymnastic...

21
10
2020

Last few days of De-load Strength

Enjoy your last few days of freedom team! Monday it is go time for our new program! I will do a post up over the weekend for you all.. CrossFit SFS – Workout of the Day   Warm-up (5-1o mins):2 rounds60 sec on a machine of your choice6 x Hollow Rocks12 x Kipping Swings30 sec Squat Hold Metcon ...

18
10
2020

This week @ Canberra Gym

Congratulations on getting through the last 10 weeks of our strength cycle, congrats on your strength increases it has been great to watch. Like last week, it’s time for a bit of a strength deload and focus on some skills. We will still be working very hard, but just mixing things up a bit from what...

13
10
2020

Wed SFS

CrossFit SFS – CrossFit Warm-up (No Measure) 0 – 10 min 2 rounds 1 min choice 1 lap bear crawl .20 HS or pike hold 10 plate squats Metcon (No Measure) 16 min MU skills and drills Adv : 10 ring MU E2MOM Int (with 1 – 5 MU): EMOM 1 – 3 ring MU or work on transitions Int/Beg (no...

29
09
2020

Progression at Canberra Gym

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 2 rounds: 60 sec on a machine of your choice 15 x Hollow Rocks 20 x Shoulder Taps (top of push-up) 15 x Glute Bridges 10 x Empty Bar/Light Bench Press (add weight each round) Then; Warm up to opening set of Bench Press Strength Bench Pr...

02
08
2020

New Training Block @ Canberra Gym

New training block coming up after the first six of the 5 x 5 sets done! A little deload in the heavy this week (not much) before we power into the next block, which will after reading all of your surveys will include some more skills based stuff on all things gymnastics. Now is the perfect time to...

28
07
2020

Dress Up Day in Canberra Gym

This Thursday team we are having a little fun at the gym, and we want our community to join in for our ‘dress up’ day. We want you to come dressed up as your favorite sports player (from any sport). We will have a prize for the best overall outfit for any of the classes – CrossFit,...

22
07
2020

CrossFit SFS : Free Personal Training

When you first come here to CrossFit SFS, we run our initial sessions a little different to most CrossFit facilities. When you sign up, you will be given your very own Personal Trainer to get you started and set up for success for when you get into the class structure. Click here for a FREE week: ht...

17
07
2020

SFS Friday

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 5 min cardio of choice then Technique on PC + Push Jerk Metcon (Weight) 2 x Wave Power Cleans & Push Jerks 3-2-1-3-2-1 As a guide: 80-85-90-82-87-92% 1RM Dump after each rep. Make them smooth After each set of , perform a moderately...

13
07
2020

Keep Striving Canberra People

Whatever it is you are seeking, never stop the journey. Keep on pushing yourself to be better. You don’t need to break records everyday. One step at a time, one day at a time, just keep Striving to be better. If you would like some help with your fitness then hit us up. FREE week CrossFit SFS...

09
07
2020

CrossFit SFS : Just show up Canberra

You don’t need to be fit to come to CrossFit SFS, Strive 45 HIIT you just need to show up and make a start. We here it over and over again, “I need to get fit first” , but actually you don’t! CrossFit is not as crazy as you may have heard. To help you out we have a FREE trial...

06
07
2020

FREE Fitness @ Canberra Gym

Bring a friend for FREE to any of our Strive 45 HIIT or CrossFit classes Thurs – Sat this week! Outdoor Boot Camp @ Tugg Town Park 12.15pmStrive 45 HIIT : Thurs 6pm, Fri 5.15am, Sat 8amCrossFit : Thurs 7am, 4 or 6pm, Fri 5pm Click here : FREE trial CrossFit SFS – CrossFit   Warm-up 2 min...