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Tag archive for: Scottie Williams
26
10
2020

Mixed Modality Training Times

CrossFit SFS – CrossFit Metcon (No Measure) Mixed Modal training works so well for a multitude of reasons. A few of those are that when you constantly use the same movement pattern time and time again you will quickly become neurologically fatigued in that specific movement. Therefore it becom...

25
10
2020

New Training Block at Canberra Gym

CrossFit SFS – CrossFit Metcon (No Measure) Does your gym have structured progressions in place for you to see and measure how you are tracking?? We do here!! Welcome to the new cycle of programming, we are going to be incorporating some different stimuli to our strength training for the next...

21
10
2020

Last few days of De-load Strength

Enjoy your last few days of freedom team! Monday it is go time for our new program! I will do a post up over the weekend for you all.. CrossFit SFS – Workout of the Day   Warm-up (5-1o mins):2 rounds60 sec on a machine of your choice6 x Hollow Rocks12 x Kipping Swings30 sec Squat Hold Metcon ...

15
10
2020

No Excuses to train

CrossFit SFS – CrossFit Warm-up (No Measure) 2 rounds 1 min choice 5 Kick up to HS or .20 top of push up holds 1 lap bear crawl 10 ring rows Metcon (Calories) AMRAP 4 Minutes 2 Rounds 18 Hang Power Clean 50/35kg 18 Chest to Bar Pull Ups Max Calorie AirBike -Rest 4 Minutes- AMRAP 4 Minutes 2 Ro...

14
10
2020

Skills @ Canberra Gym

After a few big days of ‘Fitness’ type work, we are getting amongst the skills here at CrossFit SFS. Are you getting all the work you need to progress with the technical stuff? If not, hit us up we have several Personal Trainers here ready for some 1 on 1 work to ensure you progress quic...

13
10
2020

Wed SFS

CrossFit SFS – CrossFit Warm-up (No Measure) 0 – 10 min 2 rounds 1 min choice 1 lap bear crawl .20 HS or pike hold 10 plate squats Metcon (No Measure) 16 min MU skills and drills Adv : 10 ring MU E2MOM Int (with 1 – 5 MU): EMOM 1 – 3 ring MU or work on transitions Int/Beg (no...

11
10
2020

Fitness you Can Measure

CrossFit SFS – Workout of the day Couple of Fitness test coming up this week at CrossFit SFS Be sure to give them everything you got! Warm-up 9 Minute AMRAP 300m Row 5 Single Arm Kettbell Goblet Squat (each side) (light/moderate) 5 Single Arm Kettbell Push Press (each side) (light/moderate) 10...

07
10
2020

Someday’s you just have to grind it out

Time to go long today on this workout! Get in embrace it, find your rythym and get after it. CrossFit SFS – Workout of the Day   Warm-up (5-15 mins):2 rounds:200m Jog (increase pace slightly each round)5 x Inchworm Push-ups15 x Hollow Rocks10 x Empty Bar C&J/ 5 x Moderate weight C&J th...

06
10
2020

Get back on the fitness wagon Canberra

It is ok to fall off the wagon occasionally, but you need to get back onto the wagon ASAP! With the long weekend now over team, it is time to get back into your training routine. Yes you may have eaten too much, but limit the damage and up a training sessions today! CrossFit SFS – Workout of t...

05
10
2020

Amazing work on the strength

What an amazing few weeks it has been on the strength gains here at CrossFit SFS. Well done everyone, you all did an amazing job This week there will be a few options, as I was going to leave it and move but some people really want to test some 1rm stuff so I will put it in but give options for thos...

04
10
2020

Doing it together is FUN!!

CrossFit SFS – Workout of the Day Warm-up Get into pairs then get equipment out then 2 rounds 200m run 5 box jumps 5 Wall ball thrusters 5 ea DB snatch P1 – runs P2: does reps inside Metcon In Pairs 40min AMRAP 12 wall balls 9/6kg 8 dumbbell snatches 22.5/15kg 6 single arm devils press 2...

02
10
2020

Super Saturday + Long Weekend

CrossFit SFS – CrossFit Metcon (No Measure) Classes are as follows for the long weekend Sat: 8am Strive 9am CrossFit Mon: 8am Strive 9am CrossFit Enjoy the long weekend everyone Warm-up (No Measure) (5-20 mins): 3 rounds: 12 x Step Ups (alternating legs) 12 x Single Arm DB Deadlifts (6 per arm...

30
09
2020

Long Weekend at Strive Fitness Canberra

Sat Classes:8am – Strive9am – CrossFit Mon classes:8am – Strive9am – CrossFit There will be NO open gym times over the long weekend Enjoy some downtime with the family and get ready for another big week of training here at Strive Fitness All things in moderation! CrossFit SFS...

27
09
2020

Awful Annie CrossFit Games

Over the next week or 2 we will hit a few of the CrossFit Games workouts for a bit of fun! Today we will be doing a modified version of ‘Awful Annie’ Looking forward to hitting a few of these! CrossFit SFS – Workout of the Day   Warm-up (5-15 mins):2 rounds:10 x Inchworms (no push-...

25
09
2020

No friends Nigel Workout

A little bit of a different Saturday Session here at CrossFit SFS. Usually we work in groups/pairs, but today you are ON YOUR OWN. You just need to get in and grind it out peeps and earn your rest for the weekend. CrossFit SFS – CrossFit   Warm-up Get equipment outthen2 rounds 200m run5 Power...