Author archive: Scotty
07
08
2018

Wed 8/8/18 : Strive Weightlifting Canberra

Want to learn how to lift more efficiently and safely? Then why not come and check out Strive Weightlifting in Hume, ACT. One of Canberra’s premier Wegihtlifting facilities, with coached sessions running weekly. Warm Up 3 rounds 200m row 20 sec HS hold 5 ea DB push press 10 alt V snaps Lifting...

06
08
2018

Tues 7/8/18 : New SFS Hoodies and tees are in!

Our NEW CrossFit SFS hoodies and tees are now in, hurry in so you don’t miss out! Warm Up 2 rounds 10 cal on a machine 5 inch worms 25 air squats Strength: (week 2) 5 x 2 Pause front squat @ 70-75% 3.3.3.1 3 x 10 BB Romanian Deads @ choose load Cond : 3 rounds for time 400m run 21/15/9 Hang Po...

05
08
2018

Mon 6/8/18 : SFS Newsletter

DID you know we have a weekly newsletter here at CrossFit SFS Canberra, with heaps of info for you?? From training sessions, to weekly recipes. Click the image to sign up for FREE:           Warm up 500m row then 2 rounds 5ea single bell press 12/8kg strict 5ea side cossack...

02
08
2018

Fri 3/8/18 :

Warm up 3 min row/bike/run then 3 rounds 10 ea 1 leg KB deads 12/8kg 10 KBS 8 ea KB strict press Strength 10 min cont work @ steady pace – Odd Object (week 1) 1 lap out and back farmer/waiters KD/DB (swap at roller door) 1 lap out and back front rack 1 lap out and back both overhead Cond : 16...

01
08
2018

Thurs 2/8/18 : Charity

Warm up 3 sets 15 push ups 15 push press empty bar 3 laps gym Then 3 mins on ankle/hip mobility drills (bands/ foam roller Lifting – 10 min EMOM – OHS squat focus 6 weeks) Odd: 5 OHS @ 50% last known 1rm Even: 1 wall walk + 10 shoulder taps (3 step up holds @ 3 sec) Metcon : 5 rounds 21/...

31
07
2018

Wed 1/8/18 : Capital Fitness Challenge Canberra

Who is going to take the podium this year for the 2018 Capital Fitness Challenge? Hopefully we will see the reigning champs back to defend their title! Want to join?? Click the image below :               Thanks to True Protein, Peak Health Chiro, Weights and Mates...

30
07
2018

Tues 31/7/18: Outdoor Strive 45 HIIT in Tuggeranong

Did you know we run lunchtime Strive 45 HIIT classes in Tuggeranong every Tues & Thurs 12.15 – 1pm For a FREE trial just shoot us a message : FREE trial CrossFit SFS workout of the day: Warm Up 2 rounds 10 cal on a machine 5 inch worms 10 plate tempo squats 10/5kg 1.3.3.0 Strength: (week 5...

29
07
2018

Mon 30/7/18 : CrossFit not what you think!

We get it! The world of CrossFit can seem intimidating. It can be easy to think you need to get fit before you start CrossFit. With the exposure of the sport now on Social Media & ESPN, I can see you think you are not going to fit in unless you have rock-solid abs and can lift twice your own bod...

27
07
2018

Sat 28/7/18 : Training with friend’s in Canberra

It really is easier training with friend’s. That is why every Saturday here at CrossFit SFS, Canberra we always do a teams or pairs workout, and this week is no different. Group 1: 15 min AMRAP: In pairs 20 Thrusters 43/30kg 20 box jumps 20 Push press 43/30kg 20 KBS 24/16kg 20 Front Squats 43/...

26
07
2018

Fri 27/7/18 : CrossFit SFS, Canberra Gym

CrossFit…. is different. Here at CrossFit SFS in Canberra, we are also different. On a daily basis, we cheer each other on, we push each other to be better, and the cheers are loudest for those that finish last. Here at SFS and Strive 45, we have created a fitness facility in Canberra like no...

25
07
2018

Thurs 26/7 : Fitness Challenge coming to Canberra

Stay tuned gang, we will be having a 6 week Springboard into Summer challenge coming up real soon here at Strive 45, Canberra. If you have someone keen to get ready for Summer then make sure you let them know, more info to be released soon!! Warm up 3 sets 2 laps gym run 30 sec plank 30 sec bottom s...

24
07
2018

Wed 25/7/18 : Training in the Canberra Cold

It is human nature to do what is easy; plain and simple. It isn’t your fault, it is your body’s natural survival instinct kicking in. But what if you said ‘I’m not going to wait until spring’? What if you made yourself look forward to those colder mornings when you had to train, because you knew tha...

23
07
2018

Tues 24/7/18 : Peak Health Chiro Canberra

Great to have Mark from Peak Health Chiro back on board for the 2018 Capital Fitness Challenge. Mark will be on hand again this year for all your rock taping, massage, adjustment work over the weekend. Warm Up 2 rounds 10 cal on a machine 5 inch worms 10 ea Single suitcase deadlift 16/12kg Strength:...

22
07
2018

Mon 23/7/18 : Winter is nearly over in Canberra

It may not feel like it yet, but we are well over halfway through Winter in Canberra! Summer is only three months away! My questions to you are : What are you doing NOW to be ready for Summer? Do you think if you start training in October you will be ready in time for Summer? Are you happy to just b...