Tag archive for: FREE CrossFit
23
05
2019

FREE Home Workout 45

Getting plenty of requests to get more travel/home workouts up, so here you go. Head over to @scottywilliams321 on Insta & @crossfitsfs to keep up to date General Warm Up3 rounds20 bunny hops(https://www.youtube.com/watch?v=3RWMpDvAhOE )20 mountain climbers10 push ups Specific Warm Up2 rounds100...

05
05
2019

Mon 6/5 : FREE Creche @ Canberra Gym

When you join here at CrossFit SFS, Strive 45, we will look after your little one’s for FREE, at the 9.30am class, six days a week ________________________ CrossFit SFS workout of the day Warm Up (5-15 mins): With an empty barbell: 10 x Good Mornings 5 x Snatch Pull (shoulders only) 5 x Snatch...

14
03
2019

Fri 15/3 : Cardio Day – Canberra Gym

Everybody loves a good cardio day right?? Come on out and join us for this session, totally FREE Workout of the Day Warm Up (5-15 mins): Easy 400m Jog as a group then Get into groups of 3 and complete one round: Partner 1: 5 x Burpees 10 x Step Ups 5 x Burpees 5 x Box Jumps 5 x Burpee Box Jumps Part...

03
04
2017

Free Home Workout 44

welcome to day 2 of  the week and here is your daily instalment FREE workout.. Warm up : 3 rounds 20 star jumps + 30sec static squat + 30 sec plank taps 3 mins mobility Workout   21 | 15 | 9 reps of the following Front Squat (anything you can find bag, bar, bricks, ball) Push Press (same item)...

22
03
2017

Home Workout 36 – Canberra Fitness @ SFS

FREE Home workout 36 from @scottywilliams321: you will need to get yourself outdoors or find something that oyu can use to do pull ups on (if no pull ups then find something to do a 1 arm row with in your house) ‘Cindy’ 20 min AMRAP 5 pull ups 10 push Ups 15 air squats  

21
03
2017

Home workout 35 – CrossFit SFS Canberra

Home Workout 35, as always thanks to @scottywilliams321 ‘The Deck of Death’ Clubs = air Squats Hearts = burpees Diamonds = supermans Spades = Hip Raises Face cards = 10 reps Ace/joker = 11 reps have fun with this one!!! Oh and head over and like my Youtube Channel, I will get my butt int...

09
03
2017

Home Travel workout 26 @scottywilliams321

FREE online fitness sessions for all those that can’t make/afford the gym at the moment!! Warm Up 3 rounds 30 sec bottom squat hold 30 sec plank push up holds 30 sec hollow holds Home/Travel Workout 26 5 burpee/deck squats (see attached video) 10 HSPU (scale to pike push ups – video belo...

10
01
2017

Wed 11/01/17 – Kid’s Fitness back for 2017

Time to get the kid’s sorted for the school term!! For those keen to get the kids back into action, then please let us know as we are now taking bookings: Mon 4.15pm : 4 – 9 yr olds Wed: 4.15 : 10 – 16 yr olds CrossFit SFS session of the Day Cond 1 21-15-9 Power clean 60/40kg HSPU...

05
11
2015

At Home CrossFit WOD

Want to try CrossFit but too scared? Then here is a little at home WOD you can hit to get a little feel and you don’t even need to leave the loungeroom!! When would NOW be a good time to make it about you? Been thinking about getting started on your fitness journey, but feel a little lost or o...