Tag archive for: Home WOD
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...

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...

20
12
2017

Thurs 21/12/17 : Canberra GYM offering FREE fitness

For the rest of December you (and ANYONE, new to CrossFit SFS) can come and train for FREE here at CrossFit SFS, Canberra Gym. (just mention this post, but you must show ID and be a local)!! It doesn’t take much to keep the Xmas cheer off!! If you are training just keep moving over the coming...

05
04
2017

Thurs 6/4/17 – Weights and Mates HUGE sale

Stay tuned in the coming days we will be having a HUGE sale of ALL Weights and Mates Apparel CrossFit SFS Workout of day Gymnastics EMOM 14: Odd: # strict pull-ups Even: # strict ring dips. Scale as required (band or weighted) to keep the rep range (quality) between 3-6 Lifting – 15 mins build...

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

16
03
2017

Fri 17/3/17 – Canberra Gym doing CrossFit Open 17.4

With the latest fitness craze around the world being CrossFit, why not come and check out what actually happens in a fitness facility? We will be running workout CrossFit Open 17.4 @ 9am tomorrow where you can come and check it out and see what actually happens in a CrossFit Comp type environment. A...

14
03
2017

Home workout 30 – Online Fitness FREE training

Courtesy @scottywilliams321 from @crossfitsfs here is another great little home workout that requires no equipment If you get a chance could I recommend you go to the shops and get yourself a skipping rope so we can add in some variation to the sessions Warm Up – 3 rounds 30 sec jog on the spo...

10
03
2017

Home/Travel Workout 27 from crossfitsfs canberra

Obviously this is set for an outdoor workout guys, if you can’t get out then maybe look at buying a skipping rope so we can add some other elements to the indoor sessions. If you have a rope then sub the 1.6km with 4mins skipping. Home WOD 27 run 1.6km every min stop and perfom 10 Incline push...

08
03
2017

Thurs 9/3/17 – Canberra Fitness Centre free creche

We are a Canberra based fitness facility that offers a FREE creche to all of the 9.30am classes. If you are a Mother or Father and would like to back into your fitness then come on out for a FREE trial and let us look after the kids. Strength – 10 mins build to a 3rm pause front squat Barbell...

08
03
2017

Home Travel workout 25 @scottywilliams321

Bit spicy this one after yesterday, pace yourself guys, scale accordingly Warm Up: 3 rounds 10 high knees 10 heel flicks 10 push ups 10 sit ups Home /Travel Workout 100 mountain climbers 80 air squats 60 ab twists (find a weight of any kind – bag of clothes, pumpkin, anything) 40 lunges (each...

07
03
2017

Wed 8/3/17 – Time to Hustle Baby

Whatever it is you are doing, it is time to hustle! Don’t give me excuses I have heard them all. If you can’t make it to CrossFit SFS for your session for any reason then do the Home WOD’s I have been providing. Gymnastics Conditioning 5 rounds 5×3 Strict HSPU straight into 5...