Author archive: Scotty
09
05
2020

Super Sat

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds: Easy/moderate/hard 60 sec row (increase intensity each round or 50-80 skips/ Double Unders 10 x Lunge & Twist (no weight) 5 x Kick up to handstand Then; 3 rounds: 6 x Overhead Plate Lunges or Single Arm DB Overhead Lunge 3 x H...

07
05
2020

CrossFit:

CrossFit SFS – Workout of the day Warm-up 3 rounds with empty barbell:7 x Snatch Grip Deadlifts5 x Hang Muscle Snatches3 x Pause Overhead Squats (3-5 sec pause in bottom) Then; 3 rounds, increasing weight each round:4 x Snatch Grip Deadlifts3 x Hang Power Snatches2 x Overhead Squats Weightlift...

06
05
2020

CrossFit SFS : Canberra Cold

Well the cold is coming, but this year at CrossFit SFS/Strive 45, if all goes well, we will be fully heated!! CrossFit SFS – Workout of the day Warm-up 3 rounds:200m Run (easy/moderate/hard, building each round)10 x Hollow Rocks5 x Max Effort Broad Jumps10 x Kipping Swings or Single Arm DB Ben...

05
05
2020

CrossFit SFS : Running back to the gym soon!

Here’s to hoping we can run back into CrossFit SFS & Strive 45 REAL SOON!! Been doing some basic renovations and can’t wait to have you all back in the gym! CrossFit SFS – Workout of the Day Warm-up3 rounds:2 x Single Arm DB Power Cleans per arm2 x Single Arm DB Front Squats pe...

04
05
2020

CrossFit SFS: Small Group PT Canberra

Well there has been a few rumours of some hope of returning to outdoor 10 – 1 group sessions. At this stage, cabinet will meet this Friday where they will deliver a roll our for us and we will know more!! Stay Tuned. CrossFit SFS – Workout of the day Warm-up Tabata Mash-up: 20 sec of ste...

04
05
2020

Back and cardio

CrossFit SFS – Strive 45 Warm-up 2 rounds: 60 sec cardio 20 x stright leg toe touches 10 x lateral leg swings (10 each leg) 10 x bent over row + over head press Metcon (No Measure) A) 5 rounds: for quality 200m carry (any object – something with some good weight) 12 bent over row (barbel...

03
05
2020

CrossFit SFS: How you do anything

“How you do anything, is how you do everything” The meaning behind it is that how you approach the smaller, everyday things, like training at home when no one is watching, is how you will also approach the bigger, more important challenges. I’m sure there are times when you would rather...

30
04
2020

CrossFit SFS: ‘The SFS Challenge’

See below for the ‘SFS Challenge’ thanks Adriyana, Faith & Kylie for coming up with a great mental challenge! Tomorrow there will be a few options for you to select from should you wish to join in the fun. CrossFit SFS – Workout of the day Warm-up 3 rounds:30 sec of easy skippi...

30
04
2020

CrossFit SFS – ‘SFS Challenge’

We will have a prize for the most creative, best dressed. Not necessarily for the fastest, just the most creative. To be eligible you must video at least some of your effort and post to the SFS page for us to all enjoy and see! CrossFit SFS – CrossFit Metcon ‘SFS Challenge’ 1000 bu...

29
04
2020

CrossFit SFS: Missing Everyone @ SFS & Strive

We can’t wait till we can get our family back together again here at CrossFit SFS & Strive 45. Hopefully not too long! CrossFit SFS – Workout of the day Warm-up Easy 400m JogThen;10 x Pause Air Squats 10 x Lunge & Twist10 x Jumping Squats10 x Jumping Lunges5 x Broad Jumps Weightl...

28
04
2020

CrossFit SFS – SFS/Strive Challenge

A few of our awesome members are hitting up a real mental challenge this coming Saturday! Personally I think it is a great idea in conjunction with our current situation and dealing with COVID-19. With all of us having to overcome change/adversity/mental challenges that are facing us all at this tim...

27
04
2020

CrossFit SFS – Time to work

Hope you all enjoyed the Anzac weekend. Time to get moving and hussle CrossFit SFS & Strive crew. Hoping some laws will be relaxed in the coming weeks and we can at least do some outdoor activity SOON! Got a big challenge thanks to some of our members for you all this weekend if you are up for a...

27
04
2020

Mon 27/4 : Anzac Day Holiday

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds 200m run 5 inch worm 10 lunges 15 hollow rocks Metcon Metcon (AMRAP – Rounds and Reps) 30 min AMRAP 20 BB / DB/ KB Snatch 8 burpees 7m HS walk / 2 wall walks / 20 Pike Shoulder taps **at the start of every 3 mins complete a 20...

25
04
2020

Anzac Day HERO WOD

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 mins ankle/hip mobility then 3 rounds 7 sumo squats each way 30 bunny hops 10 mountain climbers 5 lunges each leg Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 15...

23
04
2020

CrossFit SFS: Strength Work

Hope everyone is keeping up the strength work? The time is now to keep hitting up the strength work, guy’s let us know if we can help with a program at all? Brett lives and breaths the strength work and is happy to help you out! CrossFit SFS – Workout of the day Warm-up 3 rounds: 6 x Inc...