Tag archive for: Weightlifting Canberra
05
08
2019

CrossFit : Mon 5/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): General Warm Up: 2 rounds: 60 sec on a machine of your choice 15 x Air Squats 10 x Push-ups 5 x Strict Pull-ups or Hard Ring Rows Specific Warm Up 5 x Snatch Pull 5 x Snatch High Pull 5 x Muscle Snatch rest 3 x Hang Powe...

29
07
2019

Tues 30/9 : Refer a Friend to Canberra gym and WIN!

Hurry last few days to refer a friend to join either CrossFit or Strive 45 HIIT and go in the drawer to WIN a $50 free voucher.. CrossFit SFS Workout of the Day Warm Up (5-15 mins): With an empty barbell: 10 x Pause Air Squats (3 sec in bottom of each rep) 10 x Good Mornings 5 x 3-Position Pause Dea...

02
07
2019

Wed 3/7 : Allstar’s to CrossFit SFS Canberra Gym

It is time to jump on register for the Allstar event here at CrossFit SFS in Canberra 3/4th Aug. With 4 divisions to choose from : Scaled, Masters, Intermediate & Advanced, it will be an awesome 2 days! Register here : SIGN ME UP SFS Workout of the day Warm Up (5-15 mins): 3 rounds: 5 x Inchworm...

19
06
2019

Thurs 20/6 : Allstars Canberra

Don’t forget to get your team sorted for Allstar’s here at CrossFit SFS 3/4th Aug. REGO NOW open : sign me up CrossFit SFS Workout of the Day Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice 10 x Kang Squats (Good Morning + Back Squat) 10 x Empty Barbell Single Leg Deadl...

18
06
2019

Wed 19/6 : Practice makes perfect with Fitness

Just like golf, CrossFit takes time (and alot of practice). Has anyone seen Tiger Woods just walk up and hit the ball without practicing, over and over again?? CrossFit is no different. Make sure when you do train you are putting everything into leaving the gym better than when you cam in! CrossFit...

16
06
2019

Mon 17/6 : Put the work in at Canberra Gym

You just gotta show up and put the work in, there is NO other way! CrossFit SFS WOD Warm Up (5-15 mins): Easy 400m Jog 3 rounds: 10 x Empty Barbell Muscle Cleans 10 x Hollow Rocks 10 x Empty Barbell Press or Push Press 10 x Hollow Rocks Then; 3 x 3 Clean & Jerks (add weight each round upto worko...

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...

06
06
2019

Fri 7/6 : Strive Weightlifting, Canberra Gym

Here within CrossFit SFS, Hume, we have 200m2 dedicated weightlifting area, with set classes and full coaching. Hit us up if you are looking to up skill your lifting for your chosen sport? Strength15 mins to find 5rm Dead Metcon “Nate”2 Muscle Ups4 HSPU8 KBS 32/24kg

04
06
2019

Wed 5/6 : Work hard at Canberra Gym

Nothing beats hard hard! Here at CrossFit SFS & Strive 45 HIIT, that is what we do! The price of change is hard work, there are no shortcuts, get in and get the work done! CrossFit SFS WOD Warm Up (5-15 mins): With an empty barbell: 10 x Snatch Grip Deadlifts 10 x Pause Air Squats 5 x Snatch Pul...

02
06
2019

Mon 3/6 : FREE fitness Friday at Canberra Gym

Don’t forget every Friday is FREE Fitness Friday for anyone that wants to come and try out our Strive 45 HIIT or CrossFit, here in our gym in Hume. CrossFit SFS Workout Warm Up (5-25 mins): Broomstick Sumo Deadlift High Pull Warm Up: 10 x Sumo Deadlift 5 x Sumo Deadlift + Shrug 10 x Strict Upr...

30
05
2019

Fri 31/5 : In House Gym Showdown

Coming up in July we will be having an awesome fun event! We will be having a little in house fitness event (open for everyone) & Christmas in July here at Strive 45 & SFS after the event. Date : Friday 19th July @ 5pm start CrossFit SFS WOD specific warm up/skills session 10 mins with coach...

29
05
2019

Thurs 30/5 : Canberra gym is jumping with the vibe

What an awesome energy and vibe running through the Strive & Crossfit classes here at Hume, loving all the progress and pushing the limits on all things fitness to be a better version of YOU! CrossFit SFS Workout Strength 1rm Front Squat1rm Push Press METCON “Double Press” 4 rounds f...

28
05
2019

Wed 29/5 : Use WODIFY and WIN

We will be offering a prize in a months time for the following who posts the most results logs into WODIFY puts scores into WODIFY interacts in WODIFY (liking & commenting) CrossFit SFS WOD Strength 1rm Overhead Squat METCON For time 18/15/12 Cal row Power Snatch 45/30kg straight into 12/9/6/ TT...

27
05
2019

Tues 28/5 : Testing Fitness at Canberra Gym

The rest of this week team we have a huge week of testing here at CrossFit SFS, so be sure to rest up and get plenty of sleep! CrossFit SFS WOD Strength 1rm Snatch1rm C&J WOD (35-50 mins): “Hang On”2 rounds for time: Row 400m 21 V snaps on the ground 20 DB Snatches 22.5/15kg Time cap...