Author archive: Scotty
12
12
2019

CrossFit: 13/12 : FREE training in Canberra gym

Don’t wait till the New year! That is just a cop out! Jump in and make a start on your health and fitness, your body will love you for it. Here at CrossFit SFS & Strive 45 HIIT, we will let you train for FREE until Dec 24th to help you get started.*conditions apply* Hit us up for your FREE...

10
12
2019

CrossFit : Wed 11/12 : Bali retreats in 2020

We still have 4 spots left for the July Bali Retreat!! Don’t leave it to long to secure your spot.. CrossFit SFS – Workout of the day Warm-up2 rounds250m ski/row12 GHD Hip extensions12 KB Deadsthen5 deads @ light5 deads @ moderate StrengthDeadlift (4 x 6 ) goal is run the same weight acr...

09
12
2019

CrossFit : Tues 10/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): 10-8-6-4-2 Inchworm (no push-up) Cossack Squat with pause (2-3 sec at bottom of each rep) V-ups KB Goblet Squats Then; 3 x 3 Back Squats (light-moderate load) 3 x 2 Back Squats (moderate load) Strength Back Squat 4 x 615 –...

08
12
2019

CrossFit: Mon 9/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 2 min cardio of choice With an empty barbell: 10 x Good Mornings 5 x Deadlifts 5 x Hang Clean pull 5 x Hang clean High Pull (high elbows) rest 5 x Hang Muscle clean 5 x Hang Power Clean 5 x Power Clean Weightlifting Hang Power Clean (1) EMOM...

06
12
2019

CrossFit : Sat 7/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-25 mins): 200m run 10 air squats 10 banded good mornings 5 x Push Press bar 5 x Front Squats bar 3 x High Hang Squat Cleans 3 x Hang Squat Cleans 3 x Squat Cleans 3 x Thrusters 3 x Squat Clean Thrusters Metcon Metcon (Time) (25-50...

05
12
2019

Strive 45 – Fri 6th

CrossFit SFS – Strive 45 Warm-up 2 min cardio 2 rounds: 10 x bar pass through 10 x band pass thru 10 x commandos + 5 push up scare crow mobility with dez Metcon (No Measure) EMOM!! 5 rounds Min 1 – 8/10 Db bench press Min 2- 12/18 cal row Min 3- Max DB Russian twist Min 4- rest Finish =...

05
12
2019

CrossFit : Fri 6/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-15 mins): “Very easy 10 min AMRAP”: 20-30 Double Unders 5 x Inchworm Push-ups 5 x Broad Jumps 10 x Kipping Swings 10 x Air Squats *Move at a slow and easy pace, use this time to slowly loosen your body up and focus on full ran...

04
12
2019

Strive 45 – Thurs 5th

CrossFit SFS – Strive 45 Warm-up 200m run in your teams: x 2 P1. 5 x box jumps P2. 5 x Hrpu P3. 5 x BTS then… find a rope and test run how you will approach the run Metcon (No Measure) In teams of 3!! A) One person working at a time while the other 2 rest/wait … you have 5 sets eac...

04
12
2019

Crossfit : Thurs 5/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) (5-20 mins): 3 rounds: 30 sec easy/moderate/hard bike (change each round) 30 sec single arm DB DL/ single DB arm high pull/ DB hang snatch (change each round) 30 sec lunges (no weight)/ lunges with DB on shoulder/ overhead DB lunges (change...

03
12
2019

CrossFit : Wed 4/12

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 2 mins bike With an empty barbell: 5 x Good Mornings 5 x Snatch Grip Deadlift rest 5 x Hang Snatch Pull (shoulders only) 5 x Hang Snatch High Pull (high elbows) rest 5 x Hang Muscle Snatch 5 x Hang Power Snatch rest 5 x Pause Overhead S...

02
12
2019

Crossfit : Tues 3/12

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-10 mins): 2 rounds: 60 sec on a machine of your choice (increase intensity each round) 10 x Single Arm DB High Pull (5 per side) 10 x Single Arm DB Strict Press (5 per side) 10 x Band Pull Aparts 2-5 x Wall Climbs (choose number d...

01
12
2019

Strive 45 – Mon 2nd

CrossFit SFS – Strive 45 Warm-up 30 sec mod 30 sec fast on cardio 2 rounds of: 7 x Kb deadlifts 7 x Single arm Kb swing (each arm) 30 sec superman hold Then 1 round: 5 x D-ball deadlift + shrug 5 x D-ball over shoulder 20 sec over head hold Metcon (No Measure) Station 1. 3 rounds: 100x skips B...

01
12
2019

CrossFit : Mon 2/12

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): 400m row, then 3 rounds: 10 x Pause Goblet Squats with Kettlebell 10 x Kettlebell Side Bends each side 10 x Cossack Squats (with or without KB) 10 x V-ups or Sit-ups Then: 15 Kang Squats with the empty barbell Then; Start building up to...

30
11
2019

Strive 45 – Mon 1st

CrossFit SFS – Strive 45 Warm-up 30 sec mod 30 sec fast on cardio 2 rounds of: 7 x Kb deadlifts 7 x Single arm Kb swing (each arm) 30 sec superman hold Then 1 round: 5 x D-ball deadlift + shrug 5 x D-ball over shoulder 20 sec over head hold Metcon (No Measure) Station 1. 3 rounds: 100x skips B...