Tag archive for: Scottie Williams
11
11
2019

CrossFit : Tues 12/11 : Torian Pro

Well not sure where to start? Awesome event, awesome team, awesome weekend Made my first Torian Pro and it did not disappoint. Was as hard as i thought it was going to be. Huge shout out to the Starr Strength crew that killed it all weekend and of course my awesome team mates. Time for a few days of...

10
11
2019

CrossFit : Mon 11/11 : Fitness Testing starting

CrossFit SFS – Workout of the Day Congratulations on completing the CrossFit Open! This week we are going to have a bit of a different week, this is going to give us the opportunity to test some of the lifting we have been working hard on but also allow us to mix things up a bit from our usual...

07
11
2019

CrossFit : Fri 8/11 : Torian Pro

Not everyday you get the opportunity to rub shoulders with some of the best CrossFit athletes in the World! Over the next three days I will be in Brisbane competing at the big Torian Pro, and will be along side the likes of Rich Froning, Tia Clare Toomey, Team Mayhem, plus most of Australian CrossFi...

06
11
2019

CrossFit : Thurs 7/11 : Off Season Sports Conditioning

Now is the time to get to work on your off season strength and conditioning in preparation for next season. Do the work now and make it easier for yourself in the New Year. We offer club discounts, hit us up to work out a deal for your club We also offer off season training sessions either here at C...

05
11
2019

CrossFit : Wed 6/11

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds: Easy 8 lap Jog 10 x Kang Squats with empty barbell or light weight 5 x Kickback Burpees (no Push-up) 5 x Close Grip Push-ups 10 x Bent Over Rows with empty barbell or light weight Then; 3 rounds: 5 Back Squats (add weight each roun...

04
11
2019

CrossFit : Tues 5/11 : New Training for Canberra Gym

With the end of the 2020 CrossFit Open, we will be moving into a new training block in the coming weeks. We will get thru a bit of testing in the next two weeks, then we will have a little de load week before we start in the new training block! Heading back into some more strength/skill based progra...

30
10
2019

CrossFit : Thurs 31/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): Row 60 sec @ easy pace 10 x Good Mornings 10 x Stiff Legged Deadlifts 10 x V-ups Row 60 sec @ moderate pace 10 x Glute Bridges with 3 sec pause at top of each rep 10 x Single Leg RDL (5 per leg) 10 x Broad Jumps (each re...

28
10
2019

CrossFit : Tues 29/10 : Canberra Fitness Centre

CrossFit SFS & Strive 45 Canberra = FRIENDS | FAMILY | COMMUNITY CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 min row/bike 40 sec squat hold 40 sec plank hold 40 sec of easy air squats 40 sec of hollow rocks or 30 sec hollow hold 2 rounds: 5 x KB Goblet Squats (Tempo: 3 sec dow...

24
10
2019

CrossFit : Fri 25/10 : New Fitness Challenge Canberra

Our last challenge for the year. Time to get ready for the Summer months! Unlimited training access to over 35 classes a week Nutritional guidance Pre and Post DEXA scans measurements and baseline testing (no fitness required) Goal Setting Online Facebook group access to discounted Personal Training...

22
10
2019

CrossFit : Wed 23/10

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15mins): 3 rounds: 60 sec on a machine of your choice (20 sec easy, 20 sec moderate, 20 sec hard) 12 x Lunges 12 x Sit-ups 12 x Single Arm Russian KB Swings (6 per arm) 100m Single Arm Overhead Kettlebell Walk (50m per arm) Skills...

21
10
2019

CrossFit : Tues 22/10 : Train with Mikk Salo

How would you like to learn and train with one of the World’s best CrossFit athletes?? Well I am pleased to announce I have Mikko Salo coming to Australia and Canberra in Feb 2020 and he will be here at CrossFit SFS on Thursday 13th Feb Click here to register : Mikko Seminar CrossFit SFS...

20
10
2019

CrossFit : Mon 21/10 – Masters HQ Titles

Good luck to some of our members here at CrossFit SFS who head off to the Masters HQ IFFF world titles on Thursday in Qld. Have a great time team, and give it everything you got.. CrossFit SFS – Workout of the day Warm Up (5-15 mins): 2 min row then With an empty barbell: 10 x Good Mornings wi...

17
10
2019

CrossFit : Fri 18/10 : Yes it is the Weekend!!

Yes it is exciting it is the weekend, time to run to the fridge for some treats! For most it is a time to relax, let your hair down & unwind after a long week of work! In that also comes the possibility of relaxing a little too much with the food & alcohol intake! Yes, you should relax, yes...


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