Tag archive for: Workout of the day
07
05
2020

CrossFit:

CrossFit SFS – Workout of the day Warm-up 3 rounds with empty barbell:7 x Snatch Grip Deadlifts5 x Hang Muscle Snatches3 x Pause Overhead Squats (3-5 sec pause in bottom) Then; 3 rounds, increasing weight each round:4 x Snatch Grip Deadlifts3 x Hang Power Snatches2 x Overhead Squats Weightlift...

29
04
2020

CrossFit SFS: Missing Everyone @ SFS & Strive

We can’t wait till we can get our family back together again here at CrossFit SFS & Strive 45. Hopefully not too long! CrossFit SFS – Workout of the day Warm-up Easy 400m JogThen;10 x Pause Air Squats 10 x Lunge & Twist10 x Jumping Squats10 x Jumping Lunges5 x Broad Jumps Weightl...

16
04
2020

CrossFit SFS: Miss you all

Well I really don’t like this whole sitting at home thing to be honest! It is tough, but, like you, we have to keep moving forward, keep pushing and KEEP MOVING. Yes, it may not be exactly what you are after, but something is better than nothing. Can’t wait till the gym is full again! An...

16
04
2020

CrossFit SFS: Allstar ‘Out of the Box’ WOD

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds .60 sec cardio of choice 5 inch worms + push up 10 lunges 15 sit ups 20 mountain climbers then set up for WOD 2 – 3 rounds 3 – 5 Snatch 5 HRPU (ideally want a sweat up before you hit this WOD) Metcon Metcon (AMRAP...

20
03
2020

Super Sat to go Individual WOD’s

With the current situation we will be doing individual only workouts on a Saturday until further notice here at CrossFit SFS / Strive 45 CrossFit SFS – Workout of the day Warm-up : (5-20 mins): 3 rounds:60 sec on a machine of your choice or 200m easy jog (change each round)5 x Inchworm Push-up...

06
03
2020

Training Together in Canberra Gym

CrossFit SFS – Workout of the Day Warm-up : (5-20 mins): Easy 400m JogThen; On an empty barbell: 10 x Good Mornings 5 x Front Squats 5 x Strict Press 5 x Power Cleans 5 x Front Squats 5 x Push Press 5 x Squat Cleans 5 x Push Jerks Then; Warm up C&J and Rope Climbs Metcon : (20-50 mins): AM...

13
12
2019

Crossfit SFS: Capital Fitness Challenge next Sanctional Event

We are super excited to announce that the 2020 Capital Fitness Challenge is the next ‘Sanctional’ Event for the AFFF & IF3. Winners will punch a ticket to the 2020 AFFF National Final, where the winners will represent Australia in Canada in August 2020! CrossFit SFS – Workout o...