Tag archive for: Scottie Williams
22
01
2019

Strive Kids Fitness Canberra 2019

Does your child want to be the next Ninja Warrior? Maybe they just want to get a bit fitter, faster all whilst having a heap of fun?? Then why not try out kids fitness sessions on Mon (Strive Junior Ninja’s) and Wed & Sat (Strive Teens), and let us work with them and build many vital aspec...

21
01
2019

Tues 22/1 : The Open 2019 CrossFit Games

Well we are nearly at that time again! The Open is upon us. I am in, and look forward to many of the CrossFit SFS members to jump in and enjoy the fun. Registration is now live : https://games.crossfit.com/ Warm Up 3 rounds of: 30 sec of double under practice 10 x Bent Over Rows with DB’s 10 x Hollo...

17
01
2019

Friday 18/1 : Strive 45 Fitness Classes Canberra

At CrossFit SFS we do NOT just do CrossFit, we also run a HIIT program with a twist in our Strive 45 classes. What makes us different to every other 45min HIIT facility?? With a mix of tabata classes, AMRAP’s, technique sessions & chippers, this class has it all, with variation everyday so...

16
01
2019

Thurs 17/1 : ‘Murph’ Challenge 2019

Many people have been asking what is the ‘Murph’ Challenge, several of us here are doing! Starting Mon 27th March a group of us (growing everyday & now worldwide) will be doing Murph in some way everyday for 30 days. Cause : to raise funds for a variety of charities, with the main on...

15
01
2019

Wed 16/1/19 : Gymnastics Classes

For those of you keen to keep working on your gymnastics skills, we have set classes running Mon & Thurs 7pm, be sure to jump in and get involved. A great way to build the skills/ strength out of the workout situation ……………… Warm Up (5-15 mins): With an empty...

27
12
2018

Fri 28/12 :

Warm Up 3 rounds of: 5 x Inchworm Push-Ups 10 x Kipping Swings 10 sec Ring Support Hold (top of ring dip) 10 x Ring Rows (not too hard, just to warm up) 5 x V-up with 3 sec hold in hollow to start each rep Strength/ Skill (15-30 mins): Strict Weighted Pull-up 4 x 5 Super set with; Strict Weighted Ri...

26
12
2018

Thurs 27/12 :

Warm Up (5-15 mins): 3 rounds of: 10 x Air Squats 10 x Empty Barbell Snatch Grip Deadlifts 10 x Empty Barbell Snatch Grip Push Press Then (with Empty Barbell): 5 x Snatch Pull 5 x Snatch High Pull 5 x Muscle Snatch 3 x Overhead Squat 3 x Power Snatch 3 x Snatch Balance or Overhead Squat 3 x Squat Sn...

21
12
2018

Sat 22/12 : Merry Xmas CrossFit SFS Canberra

What an amazing year it has been here at CrossFit SFS & Strive 45 Gym in Canberra! From all of us here at CrossFit SFS & Strive 45 have a safe and Merry Christmas, and we look forward to getting you back into your training in the New Year. Christmas timetable below:      ...

19
12
2018

Thurs 20/12 : Murph Challenge 2019

As many of you are aware myself and several other people (growing daily) will be doing the #murph3030challenge2019, starting in March 2019. A little bit of what it is for : Funds raised from this challenge will go to The Black Dog Institute and The Terry Campese Foundation. The aim of the funds rais...

18
12
2018

Wed 19/12 : Christmas Timetable at SFS

Just a quick reminder that I have pinned the Christmas timetable up on the Facebook page for you all. Warm Up (5-15 mins): 3 rounds of: 10 x Kipping Swings (focus on opening up shoulders) 10 x Sit-ups 5 x Kick up to Handstand or 2 x Wall Climbs 10 x Cossack Squats Cossack Squat: https://youtu.be/Yvx...