CrossFit SFS

Focus: Professionalism, teamwork, and pre-season grit.
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Huge session this week having the Tuggeranong Valley AFL squad in the box for some pre-season prep! 🏉🔥

​We put the boys into groups of 6 with one simple rule: Move together. Stay together. Finish together.

In CrossFit, as in Footy, you’re only as fast as your slowest mover. Watching these guys hold each other accountable and hit every rep as a unit shows exactly why they’re a force to be reckoned with this season.

​Great to have the Valley crew in the building. The standards were high and the energy was even higher.

See you all in the next few weeks.

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Great to get some sessions in with the over the pre season.

The boys are hitting the floor at here to build a strong foundation, working CrossFit techniques to ensure every movement translates into explosive, injury-resistant performance on the field.

This pre-season session was all about technique and teamwork at high intensity, forcing communication amongst the boys to work hard and get the best result for their respective group.

Well done boys.

​ # ​CrossFitSFS

I love a good before and after.

Just a quick shoutout to one of our awesome members

Life throws people plenty of curveballs and Ian certainly got thrown a few.

He dusted himself off and came to see me a year ago for a talk and wanting help.

He got himself into a great routine, and then got hit with another curve ball having a stroke one morning (on the way to the gym) .

Ian has bounced back bigger then ever and has been progressing very well the last few months.

Looking forward to watching this guy continue his journey here with us at SFS.

Awesome work mate.

Whether you're a seasoned athlete or just getting started, here is why the Open is worth the three-week commitment:

​1. The "Magic" of the Community
​The Open has a unique way of bringing the gym together—from the 5 a.m. crew to the evening regulars. You’ll see people who don't usually cross paths cheering each other on.

​2. Finding Your "1% More"
​There is something about having a judge and a leaderboard that flips a switch. Most athletes find they can push just a little harder, move a little faster, or finally nail that movement they've been practicing for months.

​3. A Benchmark for Growth
​The Open provides a real life snapshot of your fitness. Because the standards are universal, you can look back years from now and see exactly how far you’ve come. It’s not about where you rank globally; it’s about how 2026 You compares to 2025 You.

​4. It’s for Every Level
​One of the best parts of the Open is its inclusivity. Every workout comes with multiple versions:
​Rx: For those who can perform the standard movements.
​Scaled: Weights and movements modified for accessibility.
​Foundations/Adaptive: Ensuring that literally anyone, regardless of age or physical ability, can post a score and be part of the fun here at SFS.

We will be hitting the workouts as part of our Suoer Saturday.We will have giveaways and prizes each week for the three weeks.

We hope to see you on the leaderboard !

I would be happy to and so should you!

Coach casually doing the Men's RX weight in class and making it look easy!

How:
1. Consistency
2. Time executing reps at as close to perfect as possible
3. Being coachable (ask her to drop the weight to focus # # , no questions asked she does it)
4. Rep after rep at moderate load over a period of time is a game changer
5. Working on range of motion on the movement specified (yes this may require some mobility work sorry).
6. Do classes and train with other people

Here at SFS our goal is to have you working as close to the specific movements as possible. Time under tension whilst working as close tp perfect position as possible, will far outweigh putting a weight on the bar you can't move correctly!

Did I say CONSISTENCY

At SFS we are fortunate to have some of the best coaches in the country. If you want to progress quicker, listening to them would be advisable.

Drop us a DM to come and check it out.

Oh and Alyssa still beat most of the boys times!! 🤣🤣

Moral: be like Coach Alyssa