Author archive: Scotty
22
10
2019

CrossFit : Wed 23/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15mins): 3 rounds: 60 sec on a machine of your choice (20 sec easy, 20 sec moderate, 20 sec hard) 12 x Lunges 12 x Sit-ups 12 x Single Arm Russian KB Swings (6 per arm) 100m Single Arm Overhead Kettlebell Walk (50m per arm) Skills...

21
10
2019

CrossFit : Tues 22/10 : Train with Mikk Salo

How would you like to learn and train with one of the World’s best CrossFit athletes?? Well I am pleased to announce I have Mikko Salo coming to Australia and Canberra in Feb 2020 and he will be here at CrossFit SFS on Thursday 13th Feb Click here to register : Mikko Seminar CrossFit SFS...

20
10
2019

CrossFit : Mon 21/10 – Masters HQ Titles

Good luck to some of our members here at CrossFit SFS who head off to the Masters HQ IFFF world titles on Thursday in Qld. Have a great time team, and give it everything you got.. CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 min row then With an empty barbell: 10 x Good Mornings wi...

18
10
2019

CrossFit : Sat 19/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) A. EMOM 8 1 – bike 2 – shoulder/hip mobility B. 2 rounds 12 air squat 30 skips 5 ea DB press 10 Kip Sqing 10 hollow rock C. 1 round light then 2-3 rounds at weight & pace rest 5 min GO!!!! Crossfit Games Open 20.2 (Ages 16-5...

17
10
2019

CrossFit : Fri 18/10 : Yes it is the Weekend!!

Yes it is exciting it is the weekend, time to run to the fridge for some treats! For most it is a time to relax, let your hair down & unwind after a long week of work! In that also comes the possibility of relaxing a little too much with the food & alcohol intake! Yes, you should relax, yes...

16
10
2019

CrossFit : Thurs 17/10 : Weights and Mates Apparel

For the rest of Oct ALL Weights and Mates Muscle tees are $20. Come on in and grab one today! CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 rounds: 30 sec squat hold 30 sec hollow hold 30 sec active bar hang Then;Warm up gymnastic movements, coaches take 5-10 mins to work on skills...

14
10
2019

Strive 45 – Tues 15th

CrossFit SFS – Strive 45 Warm-up 2 rounds: Cardio 40 sec 10 x front raise 10 x lateral 5 x tempo push up 10 x single arm KB row Metcon (No Measure) 10 x DB floor press 12 x Banded pull aparts 4 sets WOD: SWEATY MESS!! EMOM x 4 Min 1. Bike Min 2. Row or Ski Min 3. Burpee Min 4. rest

14
10
2019

CrossFit : Tues 15/10 : Shit . Happens . To Everyone

We then have a Choice how we resond and take responsibility for the problems that will inevitably come to ALL of us. If you don’t succeed, you learn! Let each problem affect you – and you’ll soon be left with nothing but worry & fear. Learn from each problem and you’ll be stronger an...

13
10
2019

CrossFit : Mon 14/10 : You need to do the work!

If you want to make change in your life then you need to do the work Canberra people, and to be honest here are a few facts: 1. it is going to take longer than you think2. it will be harder thank you think3. YES it will take time4. you will need to train more than you think5. you need to eat clean (...

11
10
2019

CrossFit : Sat 12/10

CrossFit SFS – CrossFit Warm-up (No Measure) 3-5 mins Bike/ row Then 2 rounds 5 ea DB Snatch 1 lap OH walk 10 stiff leg deads Then 5 BB snatch 5 burpees Add weight & repeat x 2-3 sets Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10...

10
10
2019

CrossFit : Fri 11/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-20 mins): 3 rounds: Easy 200m Jog 10 x One Arm Russian Kettlebell Swings (5 on each arm) 8 x Kettlebell Cleans (4 on each arm) 6 x Kettlebell Windmills (3 on each arm) 4 x Turkish Get-ups (2 on each arm) Then; 1 round of the worko...

09
10
2019

CrossFit : Thurs 10/10 : Kids fitness in Canberra

Last few days to register your juniors & teens for our Term 4 sessions here at CrossFit SFS, Strive 45 Canberra. Tues & Thurs @ 4pm Register your interest here : Kids Fitness CrossFit SFS – Workout of the Day Warm Up (5-15 mins): 20 x Lunges 15 x Sit-ups 10 x Push-ups 10 x Overhead Lun...

08
10
2019

Cross: Wed 9/10 – Canberra you just need to start

Here at CrossFit SFS / Strive 45, we don’t need you to have any fitness or skill level. All we ask is that you turn up, do the work and have fun!! We always have a host of scaling options for ALL of our workouts. Yes we understand people are after different things that is why we have different...