Author archive: Scotty
29
05
2018

Wed 30/5/18 – Masters League WOD

Last week of the Australian Master’s League today, rip in have a red hot go, many of you are doing an amazing job!! Warm Up 3 Sets – Focus on control of each movement – move slow and deliberately 10 ea alt side 1 leg/ hand to ground touches 30 sec on the spot banded march 20sec bac...

28
05
2018

Tues 29/5/18: Class Changes Friday

Due to the Pacific Regional CrossFit Games there will be NO CLASSES Friday 4.30pm here at CrossFit SFS, sorry for the inconvenience Warm Up 2 rounds 5 burpees 5 strict hang knee raise 16 HS/ Pike Shoulder Taps 10 mountain climbers Gymnastics Skills – 6 mins HSPU progressions (week 4 – la...

24
05
2018

Fri 25/5/18 : Public Holiday Canberra, Class Changes

With a Public Holiday on Monday we will be running the following classes: 8.30am : Strive 45 9.30am : CrossFit Also please note there will be a few interruptions to classes over the coming weeks for both Strive and CrossFit, with the Australian Pacific Regionals on and with Scott going away. We apol...

23
05
2018

Thurs 24/5/18 : Allstar Alliance selling fast

Hey guy’s be sure to jump on and get your team registered for the Allstar’s coming to Canberra 25/26th Aug. Spots are filling up fast! The event will cater for all fitness levels (read below): Allstar Alliance Info Athletes Packs (will be awesome this year): Allstars Bag True Protein sha...

23
05
2018

Wed 23/5/18 : Weights and Mates Apparel

If you have an event/ charity, or competition of any sort, hit us up at Weights and Mates and we will see if we can become involved in some way! CrossFit SFS Workout of the Day Warm Up 3 Sets – Focus on control of each movement – move slow and deliberately 10 ea alt side 1 leg/ hand to g...

21
05
2018

Tues 22/5/18 : Strive Weightlifting Canberra

Well done to all the lifters of the Strive Weightlifting team and also team ACT. It was a great weekend of lifting. Great to see our amazing coach in Kylie Lindbeck getting back on the platform again. Warm Up 2 rounds 1 lap shuttle 5 strict hang knee raise 20 sec HS hold (nose facing) 10 mountain cl...

20
05
2018

Mon 21/5/18 : Strive 45 at Canberra Gym

The all new Strive 45 facility in Hume ACT is going crazy. So far in the first 2 weeks there have been some amazing results already! Weekly membership options available at a fraction of the cost of most 45 min HIIT facilities, come out and join the fun. Warm up 3 rounds 250m row 5 D/ball squats 10 p...

15
05
2018

Wed 16/5/18 : Strive Weightlifters on State Team

Good luck to all Strive Weightlifters, and the whole ACT state team as they take on NSW head to head as AIS arena this weekend, to be crowned the best Weightlifting State. If you get a chance come on out and support our athlete’s and the Canberra team. Info can be founds here : https://www.fac...

14
05
2018

Tues 15/5/18 ; Masters League in Canberra

Over the coming weeks we will be doing the Master’s League workouts as part of the class on a Wednesday here at CrossFit SFS. This will be a great opportunity for those that didn’t do the open, to get a feel for competition and being judged to standards on all movements. There are 3 leve...

13
05
2018

Mon 14/5/18 : Time for Change Canberra Gym

It is never to late to start! Here is John, two weeks in doing Strive 45 in Canberra, and he & his lovely wife are killing it. Warm Up 2 rounds 12 KB deads 30sec Dish/arch on rig 12 Step Up ea leg Row 60sec (must increase the effort of each row) Lifting: 15 mins (re test) Build to 3rm Dead ( fro...

10
05
2018

Fri 11/5/18 : Winter is Coming to Canberra

Just cause the cold is coming doesn’t mean it is time to hibernate! Now is the time to do the work for Summer. Come on out and join our family and look great when the warmer weather comes back! With a choice of 45 HIIT classes, Strnength, Gymnastics, CrossFit or Weightlifting, you can’t...

09
05
2018

Thur 10/5/18 : Weights and Mates Deal

For anyone that is a member of CrossFit SFS or that lives in Canberra, Weights and Mates are doing a 2 for 1 deal on any item in the store! Come on out and check out the shop located inside CrossFit SFS, 43 Sheppard St Hume. Warm up 3 rounds 60sec Assault Bike @ moderate pace 10 Dumbbell Deadlifts (...

08
05
2018

Wed 9/5/18 – Child Minding for Canberra Gym members

Are you struggling to find a gym/ CrossFit box in Canberra that will look after your kids whilst you train?? Here at CrossFit SFS, we have FREE child minding running 6 days a week! Also we have a lounge and kids room for all the kids to hang out at anytime whilst you train. Come on out and join our...