Author archive: Scotty
10
09
2019

Crossfit – Tues 10th

CrossFit SFS – CrossFit Warm-up 3 rounds: 5 x Inchworms (no push-up) 10 x Cossack Squats (5 per side) 15 x Glute Bridges Then, 3 rounds with a single Kettlebell: 5 x Single Arm KB Front Squats (each side) 4 x Single Arm KB Press or Push Press (each side) 3 x Single Arm KB Thrusters (each side)...

09
09
2019

Crossfit – Mon 9th

CrossFit SFS – CrossFit Warm-up Warm Up (5-15 mins): 3 rounds: 60 sec on a machine of your choice (increase intensity each round) 10 x Kipping Swings 10 x Good Mornings (empty barbell) 10 x Sit-ups Then, with an empty barbell: 10 x Deadlifts 10 x Hang Muscle Snatches 5 x Hang Power Snatches 5...

06
09
2019

Group Fitness with friends in Canberra Gym

Nothing better than training with others that are looking for the same outcome! Get in, work hard, have fun, reap the benefits! Super Satruday Session in Canberra Warm Up (5-20 mins): Easy 200m Jog 10 x Lunges 10 x Step Ups 10 x Kipping Swings Easy 200m Jog 10 x Pause Air Squats 10 x Step Ups or Box...

06
09
2019

Strive 45 – Fri 6th

CrossFit SFS – Strive 45 Warm-up Shed run x 6 10 x V ups 10 x Lunge and rotate 1 x rope climb – seated to feet 20 x plank shoulder taps Metcon (No Measure) Buy in 40 cal bike Into 5 rounds: 75 single unders 10 x hanging knee raises or seated tucks 12 x Ball over shoulder 21 x Over head l...

05
09
2019

Fri 6/9: One Day Canberra

One day it will all make sense. All the hours, all the effort. Until that day, just keep turning up and getting the work done CrossFit SFS – Workout of the Day Warm Up (5-15 mins): 3 rounds:60 sec on a machine of your choice (build intensity each round)7 x Barbell Good Mornings7 x Behind Neck...

05
09
2019

Strive 45 – Thurs 5th

CrossFit SFS – Strive 45 Warm-up 2 rounds. Cardio 40 sec Med ball squat x 10 Med ball pver head press x 8 Med ball slam x 6 Mountain climbers x 20 Metcon (No Measure) IN PAIRS! Part A. 8- 10 min P1. Overhead weight plate hold P2. Heavy KB farmers carry then swap 3 sets each Part B. 20 min you...

04
09
2019

Thurs 5/9: Travel Workouts

If you are ever on the road travelling we have the workouts for you, if you are a member here at CrossFit SFS be sure you have the WODIFY app downloaded and we have 50+ Travel workouts available for you that require no equipment. CrossFit SFS – Workout of the Day Warm Up (5-10 mins): Easy 400m...

04
09
2019

Strive 45 – Wed 4th

CrossFit SFS – Strive 45 Warm-up 2 rounds. Cardio 30 sec 4 x inch worm push ups 12 x glute bridges 12 x band pull a parts 20 x shoulder taps Metcon (No Measure) Part A. DB floor press x 10 Banded tricep pul downs 12-15 4 sets Part B. 12 min EMOM Odd = heavy KB swings Even = Tricep push ups Par...

03
09
2019

Wed 4/9 : New Beginners Classes coming SOON!

We will be launching a few beginner classes in the coming weeks here at CrossFit SFS along with some small clinics on various things, like Double Unders, rower technique, HS progressions etc, spread the word to anyone you know may be interested, stay tuned! CrossFit SFS – Workout of the Day Wa...

03
09
2019

Strive 45 – Tues 3rd

CrossFit SFS – Strive 45 Warm-up 2 rounds: 5 x Shed run 8 x box step ups 8 x push ups 10 x single arm press (5 each side) 20 sec plank hold Metcon (No Measure) FOR TIME! 400m row 2 rounds: 12 med ball burpee 12 med ball thrusters 12 mountain climbers 400m ski 2 rounds: (single DB) 12 DB step u...

02
09
2019

Tues 3/9 : Seminar at CrossFit SFS Canberra

Do you struggle with overhead squat movements? If the answers yes then we have some exciting news for you! Myself from Peak Health Chiropractic and Tash from Torque Physiotherapy are running a 1 hour workshop to help you improve your overhead squats.  During this hour we will analyse your overh...

02
09
2019

Strive 45 – Mon 2nd

CrossFit SFS – Strive 45 Warm-up 3 rounds. 30 sec bike or ski 10 x Single leg toe touch (5 each side) 10 x DB over head press 10 x jumping squats Metcon (No Measure) 3 x 7min Amraps 1. 8 cal arms only bike 9 x heavy med ball over box 10 x KB deadlifts rest 90 sec 2. 8 x sandbag clean and squat...

01
09
2019

Mon 2/9: Personal Training Canberra

If you are looking to speed up your fitness results, then working with a Personal Trainer is a great way for that to happen. We have a host of trainers here available with a variety of specialties, from : ☑ gymnastics ☑ Rehab☑ Strength and Conditioning (sports specific)☑ CrossFit☑ Weightloss Hit us...

31
08
2019

Super Saturday : 31/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds in any order 1 min cardio of choice 10 step ups 5 empty bar Thrusters 5 burpees Metcon Metcon (No Measure) 4 x 8min AMRAPS 1. 10 cal ski 10 TTB / ab mat sitps 10 box jump / step ups 2 min rest 2. 10 cal row 10 Devils Press 10ea ab p...

29
08
2019

CrossFit : Fri 30/8 – HIIT Fitness in Canberra

Meet John (see image)! You don’t need to be fit to start, but you need to walk in the doors to make a change to your life! John & Anne came to us here at Strive 45 Canberra over a year ago now. Both had never stepped foot in a gym, let alone joined a group fitness based program. Both were...