Tag archive for: FREE training
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)...

31
03
2017

FREE workout Friday

FREE workout Fri  Home Workout 42 hit me up on Insta for more workouts or training hints, tips & ideas : @scottwilliams321 Warm up: 3 mins stretch mobilty 2mins 10 lunges 10 push ups

26
03
2017

Tues: FREE Home Workout 39 – Canberra Fitness

Warm Up – 5 mins 2 mins jog on the spot then 3 mins 10 air squat 10 leg swings ea leg 4 inch worms FREE Home Workout 39 50/40/30/20/10 of each plyo lunges hollow rocks mountain climbers squat jumps 1/2 burpee Oh and for all your training gear if you are at home go here: weightsandmates http://...

26
03
2017

FREE Home Workout 38 Monday

Home Workout 38 courtesy of @scottywilliams321 Warm Up – tabata 20:10 alt stations jog on the spot lunges no push up burpee sit ups Tabata this: 20:10 (4 mins each station) Thruster (anything) push ups ab twists (anything) burpees

22
03
2017

FREE workout 37- Canberra Fitness Centre

Last FREE workout of the week guys make sure you dig deep and get it done!! FREE workout 37 Buy in 1min MAX push ups (toes or knees dependent on skill) then 12 min EMOM 20 lunges (10 ea leg) then buy out 1min MAX push ups *EMOM – each minute on the minute

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...

20
03
2017

FREE Home Workout 34 – @scottywilliams321

Well it is Tuesday here and we are into another week of hustle and here is your daily FREE workout thanks to @scottywilliams321 Home Workout 34 17min AMRAP 1,6km buy in then 60 air squats 50 hollow rock 40 no push up burpee 30 Hand Release Push Up Pace yourself on this and of course scale to your fi...

17
03
2017

Home workout 32 – CrossFit SFS Canberra

Warm Up 3 rounds 5 burpees 10 stiff leg deadlifts 5 lunges ea leg “The 400” 100 air squats 100 push ups 100 sit ups 100 burpess For time: *please scale reps back to suit your fitness level #FREEfitness #canberr #homeworkout