Author archive: Scotty
27
08
2018

Tues 28/8/18 – Fitness is Hard Canberra

Fitness is hard Canberra people! It’s meant to be hard. Being fat, overweight and out of breath is also hard! CHOOSE YOUR HARD. CrossFit SFS workout of the day: Warm Up 2 rounds 5 inch worm 10 cossack squat 15 Banded Good mornings 5 burpees Strength: retest 1rm Front Squat Cond Jackie Accessor...

26
08
2018

27/8/18 : Allstar Alliance Canberra Event

HUGE shoutout to everyone that came to CrossFit SFS and competed over the weekend. I love being part of the Canberra Community we have and it should over the weekend with everybody cheering each other on and supporting each other. We had all bar 2 affiliates here competing over the weekend and that...

24
08
2018

Sat 25th Aug : Canberra Gym Group training

Another Super Saturday pairs workout today here at CrossFit SFS. Choose your partner and rip in and have some fun… All in pairs Group 1 12 min ‘Kelly’ pairs 3 rounds for time 500m row 12 deadlifts @ bodyweight 21 Box jumps Max cals row in remaining time Group 2 12 min Double Grace 60/40kg Max...

23
08
2018

Fri 24th Aug : Allstar’s Canberra Fitness Event

Start times for the Allstar event at CrossFit SFS Canberra this weekend : Sat 11am – with heats running every 20 – 30 mins Sun 9am – as above Open to anyone to come on out and cheer everyone on as they compete for cash and prizes and a spot in the Australian Final in December. For...

22
08
2018

Thurs 23/8/18 : What do you really Want?

If you have 5 mins take the time to answer that simple question?? If you are not sure and would like to talk to someone, then come see me or Lisa at CrossFit SFS in Canberra (or book in online) & book in a time to catch up, we are both here to help & guide you on your journey. SFS Workout of...

21
08
2018

Wed 22/8/18 : Training in Groups in Canberra

I am a firm believer that people will progress much quicker with their health and fitness results if they train with other like minded people. Have, or do you ever go to your gym and just watch how some of the people are actually training? Are they actually putting any effort? Have a look at the car...

20
08
2018

Tues 21/8/18 – Weights and Mates apparel

Weights and Mates will again be the apparel supplier for Gym Quip Capital Fitness Challenge in 2018, head over and check out the gear : Weights and Mates Apparel Warm Up 2 rounds 200m row 5 inch worm 10 cossack squat 15 Banded Good mornings Strength: (week 4) 6 x 1 Pause front squat @ 90%+ (3 sec at...

19
08
2018

Mon 20/8/18 : Canberra Gym doing Workout for Drought

In the coming weeks we will be doing a Charity workout here at CrossFit SFS & Strive 45 in Canberra. The aim of the “workout for drought” is to raise much needed funds to help support Australian farmers during the harshest drought in over 100 years. This workout will be designed to be challengin...

17
08
2018

Sat 18/8/18 : Kid’s Fitness Canberra

Don’t forget, we run Kid’s fitness sessions every Monday & Wed here at CrossFit SFS Canberra. group 1 15 min AMRAP Pairs DT (10 rounds) 12 deads 60/40kg 9 Hang Power Clean 6 STOH max squat cleans in remaining time * 1 complete a full round before switching group 2 15 min AMRAP Pairs...

16
08
2018

Fri 17/8/18 : FREE Workouts to do at home

For those of you who can’t make it in to CrossFit SFS here in Canberra, or live out of town, did you know we have a host of FREE workouts that can be done that require no equipment. Some are in the WOD’s & Blogs section of this site and the rest can be found here : 101 FREE workouts...

15
08
2018

Thurs 16/8/18 : Do you know your limit

Do you actually know what your limits are?? Here at CrossFit SFS, Canberra we will help you reach your best potential Warm up 2 sets 5 OHS bar only 10 behind the neck press bar 2 laps gym Then 3 mins on ankle/hip mobility drills (bands/ foam roller Lifting – 10 min EMOM – (OHS squat focu...

13
08
2018

Tues 14/8/18 – Strive 45 HIIT Canberra

For those that are looking for max calorie burn, then why not come on in and give our Strive 45 HIIT class a go here inside CrossFit SFS Canberra. It runs totally separate to CrossFit and at $35 a week for classes 6 days a week, that is great value! CrossFit SFS workout of the day: Warm Up 2 rounds...

12
08
2018

Mon 13/8/18 : Start your week right at Canberra Gym

How you start your Monday will certainly play a part in how your week roles out! If you are hating getting up and getting going on a Monday (or any day), I promise you that day will be a drag. If you do suffer from this then there is a fair chance you are in the wrong job! Just sayin… Warm up...

10
08
2018

Sat 11/8/18 :

groups of 2 For time 400m plate run 20/10kg 100 plate step ups 24/20’ (overhead) if possible) 200m DB/KB farmers carry 24/16kg (22.5/15kg) 100 DB/KB hang squat cleans 400m plate run 20/10kg 60 burpee onto plate 200m DB/KB farmers carry 24/16kg (22.5/15kg) 100 wall ball over rig to partner 400m 400m...

09
08
2018

Fri 10/8/18 : Training with friends at Canberra Gym

It is always easier to train with a friend! Every Saturday here at CrossFit SFS Canberra we always do a pairs/teams workout and have some fun. If you have any friends that want to join us, bring them in for a trial… Warm up 2 min row/bike/run then Snatch warm up with coach Lifting EMOM 8 mins...