Author archive: Scotty
19
10
2017

Fri 20/10/17 – Corporate Fitness in Canberra

In case you didn’t realise, here at CrossFit SFS Canberra, we do a host of Corporate Health and Fitness Programs for both private & public sector! Hit us up for a quote to come to your work.. Strength 4 x 2+2 Snatch Balance + OHS @ 75% last week Lifting/Cond 4 X 1-1-1-1 with 15 sec rest af...

18
10
2017

Thurs 19/10/17 – The WOD Life

For everyone keen on buying some gear, if you can hold out The WOD Life will be down for the RAW Capital Challenge with tonnes of gear!! Lifting – 10 mins (wk 1of 4) 5 X 5 strict press @ 70% Lifting – 12 mins (wk 1 of 4) Back Squat (build to heavy set of 8) 4 X 8 Conditioning 5 rounds 10...

17
10
2017

Wed 18/10/17 – Capital Challenge Sponsors

Be sure to jump on and support our sponsors of the Capital Challenge at every chance you get (check below for list) Warm up 3 rounds 3 laps shep 10 ea OH KB lunges (1 bell only) 5 ea KB windmills Skills 10 min EMOM Odd: 3-7 strict ring dips Even: 15 sec chin over bar (5 eccentric’s) Conditioning 11m...

16
10
2017

Tues 17/10/17 -CrossFit SFS Representing ACT

A few of our crew from CrossFit SFS had the pleasure of representing our state in the Australian Final of the Master’s League. An awesome few days and proud of the guys that made the team and represented both the ACT and SFS. Well done crew; Lifting – 12 mins (wk 1 of 4) 1 Power Clean +...

10
10
2017

Wed 11/10/17 – Kids Ninja Training Canberra

Day 1 of the Kids Ninja training course here in Canberra at CrossFit SFS was a HUGE hit.. Had an awesome time and the kids did an amazing job. Want your kids involved?? Hit us up we still have 2 spots left on Mon & Wed each. Warm up 3 rounds 3 laps shep 10 ea OH KB lunges (1 bell only) 5 ea KB w...

09
10
2017

Tues 10/10/17 – Lunch Boot Camp Tuggeranong

With the warmer now upon us, why not come out and give yourself a break and join our lunch Boot Camp sessions every Tues 7 Thurs 12.15 – 1pm at Tuggeranong Town Park. Only $12.50 a session (based on 2 sessions a week). Lifting – 12 mins (wk 4 of 4) 1 hang squat clean + 2 front squat @ 90...

09
10
2017

Mon 9/10/17 – Capital Challenge Canberra

Still spots available for the Capital Challenge in Canberra : click on the image to register CrossFit SFS workout Gymnastics EMOM 8min 1. 20-25 sec  ring hold at chest 2. 45 sec hollow hold (5 sec more) Lifting – 12 min EMOM 1 Power Snatch + 1 hang squat snatch @ 85% Conditioning – in pa...

03
10
2017

Tues 3/10/17 – FREE creche at Canberra Gym

Yes that is right, we have FREE creche here at CrossFit SFS Hume 6 days a week for all of our members kids! We also offer kids fitness Mon & wed arvo from 4pm… Warm up 500m row then, Steady Through 20 Empty Bar Front Squats 10 strict press 10 Burpee broad jump Lifting – 12 mins (wk 3...

28
09
2017

Fri 29/9/17 – CrossFit SFS Canberra Gym

At SFS we are all about FRIENDS | FAMILY | COMMUNITY SFS workout of the day: Gymnastics – 10 min EMOM # ring dips Beg/Int : skills & drills Conditioning For time: 100 Double Unders (200 singles) 50 Burpees 50 Walking Lunges 40 One Arm Dumbbell Snatch (Alternating)s, 22.5/15kg 40 Single Arm...