Tag archive for: FREE Fitness
26
12
2019

CrossFit SFS: FREE workouts over Christmas

We have a host of options to get a workout in over the festive season, so there are NO excuses to not keep moving! You don’t need to break the bank, but a sneaky session or two will do wonders for you. If you are away or can’t make the gym, then hit up one of our FREE training sessions!...

20
08
2019

CrossFit : Tues 20/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds, increasing the intensity gradually each round: 20 Strokes on Rower (First round easy, second round moderate, third round fast) 5 x Inchworms (last round including push-ups) 10 x Lunges (last round perform as a...

29
07
2019

Never Doubt Yourself

If I would leave any thought with someone I would say never doubt yourself. No matter what people say, no matter what you may think sometimes, never doubt yourself. If you believe in yourself you will succeed far more than you will fail. He who possesses a quiet kind of faith in his ability to perfo...

26
07
2019

Spring is in the Air Canberra

With Spring only a few short weeks (thank god), it is time to start preparing and getting ready for the warmer months! Hopefully you have been training all Winter and are already in reasonable shape? If not, NOW IS THE TIME, get your backside training ASAP. Here are a few things to do: 1. Set GoalsT...

27
05
2019

Strive FREE Workout 47

Home or Travel Workout courtesy of the Strive Group Warm Up3 rounds10 ea leg swings100m run5 squat jumps5 inch worms https://www.youtube.com/watch?v=AmTEE53zojs Strive Workout of the day As many rounds and repetitions as possible in 10 minutes: 30 x squat Jumps 15 x Push ups 100 meter shuttle run (5...

24
05
2019

Home Workout 46

Travel/Home workout for your pleasure General Warm Up20 star jumps20 shoulder taps – https://www.youtube.com/watch?v=gWHQpMUd7vw 5 ea lunge steps Workout As many rounds and repetitions as possible in 20 minutes: 20x Lunge Jumps 20x Push Ups 20x Sit Ups

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...

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...

22
08
2018

Thurs 23/8/18 : What do you really Want?

If you have 5 mins take the time to answer that simple question?? If you are not sure and would like to talk to someone, then come see me or Lisa at CrossFit SFS in Canberra (or book in online) & book in a time to catch up, we are both here to help & guide you on your journey. SFS Workout of...

13
08
2018

Tues 14/8/18 – Strive 45 HIIT Canberra

For those that are looking for max calorie burn, then why not come on in and give our Strive 45 HIIT class a go here inside CrossFit SFS Canberra. It runs totally separate to CrossFit and at $35 a week for classes 6 days a week, that is great value! CrossFit SFS workout of the day: Warm Up 2 rounds...

13
07
2018

14/7/18: Join the Fun here at CrossFit SFS

Wouldn’t it be nice to train with other like-minded people at a gym? You are welcome to join our community anytime. groups of 2 Group 1 : 15 min AMRAP 200m KB farmers carry 24/16kg ( whole time) Partner working on 10 burpees 10 deck squats 5 ea DB row Group 2 : 15 min AMRAP Deadball march on t...

11
07
2018

Thurs 12/7/18 : Capital Fitness Challenge Canberra

Capital Fitness Challenge registration is now open, some divisions are filling up fast so jump on register real soon!! (Just click the image below): Warm up 2 sets 30 sec assult bike 10 banded pull aparts (control) 30 sec bottom squat holding 10/5kg plate Then 3 mins on ankle/hip mobility drills (ba...

10
07
2018

Wed 11/07/18 : Strive Weightlifting Canberra

Has been awesome to have some of the Strive Weightlifting team getting amongst both the CrossFit SFS & Strive 45 in Canberra as of late as they build up to the ACT state titles on the 21st July. CrossFIt SFS WOD of the day: Warm Up 3 rounds 100m row 30 sec HS Hold 10 ea DB/KB strict press 2 ea T...

08
07
2018

Mon 9/7/18 : Child Minding Canberra Gym

Hey all, with the always busy school holiday break upon, just a quick message to say that you are to only bring your own children to the gym during the child minding class. We already have our hands full with your little treasure’s and it is not fair on the girls to have too many kids! Thank y...