SF Gym

Friday 18th May

admin — Thu, 17 May 2012 16:00:16 +0000

Friday 18th May	Deadlift – Eilidh
QOD: “Never spend today holding onto yesterday missing tomorrow.” Warm up 5mins Cardio 3 Rounds 5 Partner Hamstring raise 5 Suitcase deadlift 5 Back extension Workout: Deadlift 3-3-3-3-3-3-3 Rollouts 3×10

Friday 18th May

Deadlift – Eilidh

QOD: “Never spend today holding onto yesterday missing tomorrow.”

Warm up 5mins Cardio

3 Rounds

5 Partner Hamstring raise

5 Suitcase deadlift

5 Back extension

Workout:

Deadlift

3-3-3-3-3-3-3

Rollouts

3×10

Thursday 17th May

admin — Wed, 16 May 2012 16:00:52 +0000

Thursday 17th May	Lee!
QOD: ”I always view problems as opportunities in work clothes” — Henry Kaiser Warm up 5mins Cardio 10mins triggerpoint Workout: Rowing Intervals 5 x 500m 1:1 rest

Thursday 17th May

Lee!

QOD: ”I always view problems as opportunities in work clothes” — Henry Kaiser

Warm up 5mins Cardio

10mins triggerpoint

Workout:

Rowing Intervals

5 x 500m

1:1 rest

Wednesday 16th May

admin — Tue, 15 May 2012 16:00:48 +0000

Wednesday 16th May
QOD: ”You miss 100% of the shots you never take” Wayne Gretzky Warm up 5mins Cardio 3 Rounds 5 Power Clean 5 Stick Press 5 Box Pistol Workout: “The Chief” 5 Rounds of: Max reps in 3mins: 3 Power Clean – 60/42.5kg 6 Push Ups 9 Squats Rest 1min	SF Gym in action!

Wednesday 16th May

QOD: ”You miss 100% of the shots you never take” Wayne Gretzky

Warm up 5mins Cardio

3 Rounds

5 Power Clean

5 Stick Press

5 Box Pistol

Workout:

“The Chief”

5 Rounds of:

Max reps in 3mins:

3 Power Clean – 60/42.5kg

6 Push Ups

9 Squats

Rest 1min

SF Gym in action!

Tuesday 15th May

admin — Mon, 14 May 2012 16:00:06 +0000

Tuesday 15th May	Push Press – Mayli
QOD: “One who deceives will always find those who allow themselves to be deceived” Niccolo Machiavelli Warm up 5mins Cardio 10mins Snatch technique Workout: Push Press 5-5-5-5-5 Back Squat 6-6-6-6

Tuesday 15th May

Push Press – Mayli

QOD: “One who deceives will always find those who allow themselves to be deceived” Niccolo Machiavelli

Warm up 5mins Cardio

10mins Snatch technique

Workout:

Push Press

5-5-5-5-5

Back Squat

6-6-6-6

Monday 14th May

admin — Sun, 13 May 2012 16:00:58 +0000

Monday 14th May	Toes to Bar – Tash
QOD: ”You are the average of the 5 people you spend the most time with” Jim Rohn Warm up 5mins Cardio 3 Rounds 5 Roller Angel 1min triggerpoint (shoulders) 5 Squats Workout: For time: 21-18-15-12-9-6-3 Front Squat – 60/42.5kg Toes to Bar

Monday 14th May

Toes to Bar – Tash

QOD: ”You are the average of the 5 people you spend the most time with” Jim Rohn

Warm up 5mins Cardio

3 Rounds

5 Roller Angel

1min triggerpoint (shoulders)

5 Squats

Workout:

For time: 21-18-15-12-9-6-3

Front Squat – 60/42.5kg

Toes to Bar

Saturday 12th May

admin — Fri, 11 May 2012 16:00:54 +0000

Saturday 12th May	Wall Ball – Stu and Ali
QOD: ”It is in your moments of decision that your destiny is shaped. Choose well” – Anthony Robbins Warm up 5mins Cardio Med Ball Clean technique Workout: 7 Rounds for time: 10 Med Ball Clean – 20/14lbs 10 Wall Ball – 20/14lbs

Saturday 12th May

Wall Ball – Stu and Ali

QOD: ”It is in your moments of decision that your destiny is shaped. Choose well” – Anthony Robbins

Warm up 5mins Cardio

Med Ball Clean technique

Workout:

7 Rounds for time:

10 Med Ball Clean – 20/14lbs

10 Wall Ball – 20/14lbs

CrossFit Games Regionals 2012

admin — Fri, 11 May 2012 07:15:55 +0000

The CrossFit Games Regionals are fast approaching!!! The weekend of 18-20th May thousands of people will descend on Wollongong to watch Australia and New Zealand’s fittest athletes go head to head in the battle for 3 spots to get to the world CrossFit Games in July.

SF Gym is lucky enough to have 2 athletes representing us in the Individual Female category. Denae Brown and Tash Bradley qualified in the top 60 female athletes during the CrossFit Open which gave them a chance to pit themselves against the best that Oz and NZ have to offer.

We wish them all the best and know they will kick some serious butt. Make sure you take the opportunity to wish them well and show your support to them next time you see them working their butts off in the gym. Good luck guys!!!! We are so very proud of you both.

Denae Brown

Tash Bradley

Bring a Friend for Free!!!

admin — Fri, 11 May 2012 01:13:40 +0000

Saturday 2nd June is our next “Bring a Friend for Free” day. It will be during the 9.30am class only. Up to 2 friends per member.

Bring that friend who wants to try CrossFit but just isn’t too sure. If the friend signs up on the day they will receive a discount to the Fundamentals – $130 (normally $160). As a reward to you if they sign up on the day you will receive a t shirt. Please note this is only valid on the day of the session.

Friday 11th May

admin — Thu, 10 May 2012 16:00:01 +0000

Friday 11th May	Shoulder Press – Gerald
QOD: “THE AWAKENED ONE HAS NO PROBLEM WITH WEALTH – FOR WEALTH IS NOT THE PROBLEM. THE UNAWAKENED ONE HAS PROBLEM WITH WEALTH – FOR THE SENSE OF POSSESSION IS THE PROBLEM.” Warm up 5mins Cardio 3 Rounds 5 Pass throughs 5 Stick Press 1min triggerpoint Workout: Overhead Squat 3-3-3-3-3 Shoulder Press 6-6-6-6

Friday 11th May

Shoulder Press – Gerald

QOD: “THE AWAKENED ONE HAS NO PROBLEM WITH WEALTH – FOR WEALTH IS NOT THE PROBLEM.
THE UNAWAKENED ONE HAS PROBLEM WITH WEALTH – FOR THE SENSE OF POSSESSION IS THE PROBLEM.”

Warm up 5mins Cardio

3 Rounds

5 Pass throughs

5 Stick Press

1min triggerpoint

Workout:

Overhead Squat

3-3-3-3-3

Shoulder Press

6-6-6-6

Thursday 10th May

admin — Wed, 09 May 2012 16:00:14 +0000

Thursday 10th May	Mark F
QOD: “The only limit to our realization of tomorrow will be our doubts of today.” – Franklin D. Roosevelt Warm up 5mins Cardio 3 Rounds 5 Stick Press 1min triggerpoint 5 Lunge & Stretch Workout: “Cindy” AMRAP in 20mins: 5 Pull Ups 10 Push Ups 15 Squats

Thursday 10th May

Mark F

QOD: “The only limit to our realization of tomorrow will be our doubts of today.” – Franklin D. Roosevelt

Warm up 5mins Cardio

3 Rounds

5 Stick Press

1min triggerpoint

5 Lunge & Stretch

Workout:

“Cindy”

AMRAP in 20mins:

5 Pull Ups

10 Push Ups

15 Squats