Archive for month: April, 2019
30
04
2019

Wed 1/5 : Master’s Online Qualifier

From Friday till Tuesday, the Bossman, Scotty will be taking on the CrossFit Games Master’s Online qualifier. If you get a chance over the weekend I am sure he will love any support/cheering/yelling as he tackles the WOD’s, we will post up some times and day’s that he will do the W...

29
04
2019

Tues 30/4 : Gymnastics Classes Canberra Gym

Every Monday & Thursday at 7pm we run specific gymnastic classes to help you with all your CrossFit Specific gymnastic movements, anyone welcome! Warm Up (5-15 mins): Easy 400m Jog 20 bunny hops 5 x Inchworm (no push-up) 5 x inchworm (with push-up) 15 x Hollow Rocks 20 x Lunges (alternate legs)...

29
04
2019

Strive Kids Fitness Canberra Term II

Term II starting next Monday 29th April All our sessions at CrossFit SFS in Hume are all inclusive and general and are scalable for any participant at any level. Classes are designed to accommodate Kids & Teens of all fitness levels. Your little ones will become faster and stronger in any chosen...

23
04
2019

Strive Kids Fitness Canberra Term II

Term II starting next Monday 29th April All our sessions at CrossFit SFS in Hume are all inclusive and general and are scalable for any participant at any level. Classes are designed to accommodate Kids & Teens of all fitness levels. Your little ones will become faster and stronger in any chosen...

22
04
2019

Tues 23/4 : Want to lose the last few kilo’s?

Step #1: Eliminate The Sugar Step #2: Eat Small Frequent MealsStep #3: Increase Workout Intensity Head over to Instagram to read the rest: @scottywilliams321  Warm Up (5-25 mins): 2 rounds with a DB: 5 x DB Strict Upright Row (per arm) 5 x DB Strict Press (per arm) 5 x DB Windmill (per arm) 15...

08
04
2019

Tues 9/4 : Boot Camp Tuggeranong

Every Tues & Thurs @ 12.15pm we run Boot Camp / Strive 45 sessions at Tugg Town Park, only $15 per casual session, everyone welcome Warm Up (5-15 mins): Easy 400m Jog 3 rounds, with a Kettlebell: 5 x KB Windmill, per arm 5 x One Arm Russian Swing, per arm 5 x Goblet Squats with pause in bottom 1...

08
04
2019

Mon 8/4 :

With an empty barbell: 10 x Good Mornings 5 x Snatch Pull (shoulders only) 5 x Muscle Snatch 3 x 1 High Hang Power Snatch + 1 Overhead Squat 3 x 1 Hang Power Snatch + 1 Overhead Squat 3 x 1 Power Snatch + 1 Overhead Squat 3 x Squat Snatch Then; 3- 4 sets of: 1 Power Snatch + 2 Squat Snatch (building...

04
04
2019

Fri 5/4 : Gym Meals Direct

Always great to have Gym Meals Direct on board supporting CrossFit SFS in Canberra Warm Up (5-15 mins): 2 rounds: 20 x Hard bar pass throughs 20 x Banded Lat Pulldown 20 x Hollow Rocks 20 x Lunges Then; 2 rounds: 5 x strict pull-ups or banded strict pull-ups or ring rows (pick an option that is comf...

03
04
2019

Thurs 4/4 : FREE Fitness at Canberra Gym

This Saturday morning you can bring anyone to any of our classes here at CrossFit SFs, Strive 45 for our open morning. 7.30am : Weightlifting8am : Strive 45 HIIT9am : CrossFit SFS Workout of the Day Warm Up (5-15 mins): Practice split Jerk footwork Then; 3 rounds: 5 x Single Arm DB Press per arm 5 x...

02
04
2019

Wed 3/4 : Murph Challenge Road Trip

Adz & I did our first road trip for the the start of the 30 days of Murph and it was a great (but long trip) to Melbourne, Geelong & Wagga. Huge shoutout to :Lion Kingdom CrossFitCrossFit South WharfCrossFit Victus for hosting ‘Murph’ events for us, we really appreciate it. Haven...

01
04
2019

Tues 2/4 : Friday Night Lights at Canberra Gym

Come on out and join the fun this Friday at CrossFit SFS as we hit a session from around 5.30pm, with our Friday Night Lights. We will do a modified team MURPH to get the guys through another session that are doing the MURPH challenge. We have a DJ, food, drink and raffle on hand for after the worko...