Archive for month: March, 2017
31
03
2017

FREE workout Friday

FREE workout Fri  Home Workout 42 hit me up on Insta for more workouts or training hints, tips & ideas : @scottwilliams321 Warm up: 3 mins stretch mobilty 2mins 10 lunges 10 push ups

30
03
2017

Fri 31/3/17 – Canberra Health and Fitness Centre

Looking for a change? Want to be coached each time you go to a gym in Canberra? Then come on out and try out our facility with a choice of classes: CrossFit Hustle 45 (functional fitness, no skill level, fitness level, or lifting skill required) I suppose you could say a bit like a circuit, tabata t...

28
03
2017

Wed 29/3/17 – Renovations @ Canberra CrossFit Gym

Well we are well underway with the renovation here at CrossFit SFS Gym in Canberra. Toilets and shower are now pretty much done, flooring going down as we speak for the lifting room, synthetic grass ordered, and the renovation in the NEW Strength Room will start in the coming weeks! We are still loo...

27
03
2017

Tues 28/3/17 – Sporting Groups Canberra welcome

If you are looking for a change of training, or your oval is closed for any reason, hit us up and we will see what we can do to get you a cool team session in here @ CrossFit SFS Hume Canberra. Lifting – focus back on tech/skill/positions light snatches working speed and form: 4 sets x 3 reps...

26
03
2017

Wed: Free Home Workout 40

Another cracker FREE Home workout by @scottywilliams321 Home Workout 40 5 rounds 1 min: max burpees 1 min: max V ups 1 min: max plyo squat jumps 1 min: max plyo push ups *scale to ability level

26
03
2017

Tues: FREE Home Workout 39 – Canberra Fitness

Warm Up – 5 mins 2 mins jog on the spot then 3 mins 10 air squat 10 leg swings ea leg 4 inch worms FREE Home Workout 39 50/40/30/20/10 of each plyo lunges hollow rocks mountain climbers squat jumps 1/2 burpee Oh and for all your training gear if you are at home go here: weightsandmates http://...

26
03
2017

FREE Home Workout 38 Monday

Home Workout 38 courtesy of @scottywilliams321 Warm Up – tabata 20:10 alt stations jog on the spot lunges no push up burpee sit ups Tabata this: 20:10 (4 mins each station) Thruster (anything) push ups ab twists (anything) burpees

22
03
2017

FREE workout 37- Canberra Fitness Centre

Last FREE workout of the week guys make sure you dig deep and get it done!! FREE workout 37 Buy in 1min MAX push ups (toes or knees dependent on skill) then 12 min EMOM 20 lunges (10 ea leg) then buy out 1min MAX push ups *EMOM – each minute on the minute

22
03
2017

Home Workout 36 – Canberra Fitness @ SFS

FREE Home workout 36 from @scottywilliams321: you will need to get yourself outdoors or find something that oyu can use to do pull ups on (if no pull ups then find something to do a 1 arm row with in your house) ‘Cindy’ 20 min AMRAP 5 pull ups 10 push Ups 15 air squats  

21
03
2017

Home workout 35 – CrossFit SFS Canberra

Home Workout 35, as always thanks to @scottywilliams321 ‘The Deck of Death’ Clubs = air Squats Hearts = burpees Diamonds = supermans Spades = Hip Raises Face cards = 10 reps Ace/joker = 11 reps have fun with this one!!! Oh and head over and like my Youtube Channel, I will get my butt int...