Author archive: Scotty
13
12
2018

Fri : Six Week Challenge WINNER at Strive 45

A huge congrats to Cat on winning our recent Six Week Challenge here at CrossFit SFS/ Strive 45. On a body/weight ration she was amazing with a 9.2% reduction in Bodyfat, over 5kg lost, and over 20cm reduction across measurements, and a much healthier Visceral Fat level. Well done Cat, I am looking...

11
12
2018

Wed 12/12: “Murph” 30/30 Challenge in Canberra

Stay tuned for how you can help us out in March when we tackle the “Murph” 30/30 Challenge here at CrossFit SFS in Canberra. We will be raising money for a few different things so stay tuned for more info soon. Would love to have as many as we can join myself and Adz for that month to he...

10
12
2018

Tues 11/12 : SFS Budgy Smuggler’s

Ok I am looking at putting an order for SFS Smuggler’s!! Who’s in?? ………………………… CrossFit SFS workout of the day Warm Up (5-15 mins): Easy 400m Jog With a broomstick or barbell: 10 x Good Mornings 5 x Snatch Grip Deadlift 5 x Snat...

07
12
2018

Sat 8/12 : Team Workout Saturday Canberra

Grab a friend, actually 2 and jump in on this cracker of workout here at CrossFit SFS Canberra: Warm Up With an empty barbell: 9 x Deadlifts (with pause at floor) 7 x Hang Muscle Cleans 5 x Push Press 9 x Deadlifts (no pause) 7 x Hang Power Cleans 5 x Push Jerks Then; Build to a heavy but perfect co...

06
12
2018

Fri 7/12 : How do you Get Fit?

Simple: → Increase cardio → Do Weights → OFTEN → Eat adequate protein → Change your program, daily → Be accountable → Eat when you’re hungry, stop before you’re full → Change your training program, daily ………………… SFS Workout of the Day Today is ju...

05
12
2018

Thurs 6/12 : No Fitness Required at Canberra Gym

We coach you on all things fitness here at CrossFit SFS & Strive 45 HIIT, Canberra. Gymnastics, Weightlifting, Aerobic Conditioning, HIIT, boxing. There is NO level of fitness or skill required to walk through our doors here at Strive 45, just a desire to change! …………...

04
12
2018

Wed 5/12 :

Warm Up (5-15 mins): 3 rounds: 60 sec of skipping/ double under practice 10 x Good Mornings (broomstick or barbell) 5 x Inchworm Push-Ups 5 x Up & Down Planks (start in top of push-up, drop to plank position on elbows, the return to top of push-up) Strength/ Skill (15-35 mins): Deadlift 4 x 5 WO...

03
12
2018

Tues 4/12 : Get up and do the work Everyday

All it takes is for you walk through our door here at CrossFit SFS and we will work with you to get better everyday! ……………….. CrossFit SFS workout of the day Warm Up (5-15 mins): 3 rounds of: Assault Bike or Row 60 seconds 10 x Pause Air Squats 15 x Hollow Rocks 2...

02
12
2018

Mon 3/12 : Time to Hustle Canberra

Well we are down to the final month before Christmas is upon, but it is never to late to make a start on your health and fitness. Come in to CrossFit SFS/ Strive 45 HIIT in Canberra and let’s see what results we can get with a month to go.. …………………...

29
11
2018

Fri 30/11 : Canberra Gym = Family

We are just one big happy family here at CrossFit SFS, Canberra. FREE creche for your kids when you join us at SFS. ………………… SFS Workout of the Day Warm Up (5-15 mins): 3 rounds of: 60 sec row or bike 12 x Band Pull Aparts 6 x Inchworms (no push-up) 3 x Wall...

28
11
2018

Thurs 29/11 : King Ape Paradise Canberra

Huge shout out to the crew at King Ape Paradise in Erindale. We now have our very SFS members discount code on all supps in store. Hit me up for the code before you go in next. ……………… SFS Workout of the Day Warm Up (5-15 mins): 3 rounds 30 sec row 10 dish rock 10...