Author archive: Scotty
07
05
2018

Tues 8/5/18 : Strive 45 HIIT Canberra

Well after an awesome first week of Strive 45 HIIT class here inside CrossFit SFS Canberra, I cannot believe some of the awesome changes already! With some people already losing over 5 kg in 10 days = AMAZING Is this normal to lose this much weight – NO How did it happen then? – for some...

06
05
2018

Mon 7/5/18 : Allstar Teams for SFS

Hey guy’s, I have had many people wanting to do the Allstar Alliance comp in Canberra in August, which is great. Just message me details and division or put your name up on the board at CrossFit SFS and I will arrange teams for you (easier than you having to get your team of 6). If you have go...

03
05
2018

Fri 4/5/18 : Masters League in Canberra

All you over 35’s, we will aim to do the Master’s League workouts together in the coming week’s. If you haven’t yet, jump on register and join the fun : Masters League Strength : Back Squat Pauses (week 4 ) 10 mins 3 x 5 pause back squats @ last week weight (or 70% 1rm) Lifti...

01
05
2018

Wed 2/5/18 : Consistency is Key to weight loss

Miracles will not happen overnight, it years for us to put weight on and look a certain way! That means it takes time to get the weight back off! This is one of our Strive 45 outdoor members (image of post) – 26 weeks (roughly) of consistent work = 30kg of weight loss It won’t happen ove...

30
04
2018

Tues 1/05/18 : Capital Fitness Challenge

Time to save the date for the 2018 Capital Fitness Challenge : 3/4th November 2018 Rego will be up on WODbuzz later this week.. Warm Up 3 Steady Rounds: 5 Hang power clean – bar 10 Push Ups 5 Strict press bar Specific Warm up Clean tech work with coach Strength (week 1) – 15 mins Build t...

30
04
2018

Mon 30/4/18 : Strive 45 HIIT opens in Canberra Gym

We are super excited to announce the Strive 45 HIIT fitness program officially opens in Canberra today. We can’t wait to see the progress of all the new members that have already signed. Weekly membership options at an affordable price in Canberra. CrossFit SFS workout : Lifting: 10 mins 5 x 2...

26
04
2018

Fri 27/4/18 : Gymnastics skills in Canberra gym

For SFS members only : all Weights and Mates apparel 2 for 1 Also don’t forget Strive 45 launches Monday 30th April, first class 5.15am Warm up 2 rounds 1 min bike/row/run 5 tempo front squats 10/5kg Kano hip complex Strength : Back Squat Pauses (week 3 ) 15 mins Build to heavy 3 rep pause bac...

24
04
2018

Thurs 25/4/18 : Well Done Megan Smith

Awesome work by Meg’s who gave it everything over the last few days with the CrossFit Master’s Qualifier. Well done… Warm up 2 rounds 200m row/run 7 KB deads 7 KB squats & KB press Lifting – 10 mins 5 x 2 strict press @ 85-90% last week Metcon With a Partner AMRAP 20 Minu...

23
04
2018

Tues 24/4/18 : Strive 45 HIIT in Canberra Gym

Well it is go time. We are pleased to announce the new Strive 45 HIIT class will officially launch here in Canberra, Mon 30th April, inside the walls of CrossFit SFS, Hume, Canberra. Come on down anytime and have a look around at our 1280m2 purpose build facility. CrossFit SFS workout of the day: SF...

23
04
2018

Mon 23/4/18 : Anzac Day class 9.30am at Canberra Gym

We will be doing a HERO WOD at 9.30am on Anzac Day here at CrossFit SFS, please note there will be no creche on that day. SFS Workout of the day: Warm up 3 Rounds 10 Cal Bike/Row/Ski 3 Turkish Get Ups Each Side @ Light 10 Deadlifts (start at bar, get heavier ea set) Lifting: 10 mins 5 x 2 @ 2” defic...

19
04
2018

Fri 20/4/18 : Capital Fitness Challenge

Final Date will be released next week for the 2018 Capital Fitness Challenge! STAY TUNED Warm up 2 rounds 1 min bike/row/run 5 tempo front squats 10/5kg Kano hip complex Strength : 10 mins 5 x 3 pause back squats @ tempo 3,3,3,3 (3 sec down, 3 at the bottom, 3 sec up, 3 sec at the top) – one l...

17
04
2018

Wed 18/4/18 : Strive 45 Canberra – Thanks YOU

We launched a special 24 hours ago for the first 30 people to join Strive 45, Canberra and we have already sold 18/ 30 memberships to our new facility. Thank you Canberra for jumping on board, we can’t wait to launch the new class on Mon 30th April. 12 foundations memberships left, email to cl...

16
04
2018

Tues 17/4/18 : Strive 45 HIIT launch date in Canberra

Pre sale memberships are now ready! Mon 30th April is the official launch date of the NEW Strive 45 HIIT classes to Canberra, located with CrossFit SFS, Hume, Canberra. Hit us up to come for a FREE trial, and we have a special offer for the first 30 members! Warm Up 3 rounds 10m lunges 20 mountain c...