Tag archive for: Scottie Williams
08
11
2018

Fri 9/11/18 : Strive 45 in Canberra membership

Within CrossFit SFS, Hume we have a fully dedicated area for our Strive 45 HIIT classes. Come on out for a FREE trial anytime. Warm Up 3 rounds of: 30 sec cardio your choice 10 Perfect Air Squats 10m Duck Walk 5 Perfect Pushups 10m Bear Crawl 10 Band Pull Aparts 5 Strict Pull-ups or Ring Rows Streng...

06
11
2018

Wed 7/11/18 : Gymnastics Canberra

Looking to build on your strength, fitness as well as your gymnastics? CrossFit is a great way to cover all of those domains. Come on out to CrossFit SFS Canberra and try it out! Warm Up 30 skips 10 x Kipping Swings 10 x Alternating Leg V-Ups (5 each leg) 5 x Strict Pull-ups (use band if needed) 10...

04
11
2018

Mon 5/11/18 : Thank You everyone

From all of us here at CrossFit SFS, we just want to say a huge thank you to everyone. In short, thank you to all the sponsors that came on board, thank you to all the members that came and helped out in anyway, and of course thank you to all of the athletes that came and threw down over the last fe...

01
11
2018

Fri 2/11 : Fitness Event in Canberra

Come out to CrossFit SFS this weekend and watch some of Australia’s fittest athletes compete for the Gym Quip Capital Fitness Challenge Title. Entry is free both days and will commence at 7am both day’s. ………… SFS Workout of the Day Warm Up (5-15 mins): 8 min AMRAP...

31
10
2018

Thurs 1/11 : Canberra Gym having fun

Yes we train hard, but also have a damn good time doing it here at CrossFit SFS, Strive 45 in Canberra Warm Up (5-15 mins): 3 min row/run/bike/ski then 1 min each Pull Aparts Hollow Rocks then Tabata Mash-up (alternating between): 20 sec Empty Bar Bench Press 10 sec Rest 20 sec Empty Bar Bent Over R...

30
10
2018

Wed 31/10 : Myo-trig coming to Canberra

We will have the Myo-trig guy’s setting up in the vendor area of the Gym Quip Capital Fitness Challenge this weekend. Be sure to come on out to CrossFit SFS, 43 Sheppard St & check them out. ………….. SFS Workout of the Day Warm Up (5-15 mins): 30 sec row (easy) 15 x B...

24
10
2018

Thurs 25/10 : Vaunt Lifting & a surprise in Canberra

Huge shoutout to the team from Vaunt who will be setting up shop for the Gym Quip Capital Challenge next weekend, shaping up to be an amazing weekend & I have a special surprise guest for you all to meet – first person to guess correctly WINS some Weights and Mates apparel. Warm Up 3 round...

23
10
2018

Wed 24/10 : What do you do when no one is looking?

It is when no one is looking that things change for many people! I will just have one more biscuit, one beer won’t hurt, maybe I will have dessert tonight, I will go for the walk tomorrow! If you want see change, then things have to change, it is that simple. Warm Up (5-15 mins): AMRAP 5 mins...

17
10
2018

Thurs 18/10 : Strive 45 HIIT Canberra

With the warmer weather it is great to see so many people coming in and hitting up the Strive 45 HIIT class inside CrossFit SFS Canberra! SFS Workout of the Day Warm Up 2 rounds: 2 min cardio your choice 10 pass thru 1 x kano hip complex 2 min banded shoulder mobility Lifting – Hang Squat Clea...

09
10
2018

Wed 10/10 : HIIT class with a twist in Canberra

Tired of doing the same routine at your gym? Follow the crowd and come and try out our NEW Strive 45 HIIT class in Hume, Canberra where everytime you come in you will experience something different! Free trial class for anyone. Warm Up 2 rounds: 60sec Bike 10 push ups 20 Pike/ HS taps Hip mobility L...