Tag archive for: FREE training
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...

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...

17
08
2018

Sat 18/8/18 : Kid’s Fitness Canberra

Don’t forget, we run Kid’s fitness sessions every Monday & Wed here at CrossFit SFS Canberra. group 1 15 min AMRAP Pairs DT (10 rounds) 12 deads 60/40kg 9 Hang Power Clean 6 STOH max squat cleans in remaining time * 1 complete a full round before switching group 2 15 min AMRAP Pairs...

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...

24
09
2017

Mon 25/9/17 – Canberra Gym Public Holiday FREE class

FREE CrossFit Class to anybody that wants to come and check it out at CrossFit SFS, Hume, Canberra Mon 25th September 9am start, everything can be scaled to suit every individual, so come on out and enjoy a fun little session!! In teams of 2 30 min cap/AMRAP 12 thrusters 43/30kg 12 ab mat sit ups 20...

03
04
2017

FREE Home workout 43

Free home workout 43 For more workouts, fitness tips, hints and ideas head to Instagram : @scottywilliams321 Warm Up: alternating tabata jog on the spot lunges scapula push ups   FREE workout 20 min EMOM 5 push ups 10 air squats 15 crunches

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)...