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Tag archive for: Scottie Williams
04
02
2021

Welcome Juan

We are very fortunate to now have Juan working here with us on a Permanent weekly basis. Juan brings a wealth of knowledge to us with years of experience in the CrossFit coaching realm. Juan will be heading up the gymnastics programming for the facility and he is available for any 1 on 1 or small gr...

03
02
2021

The CrossFit Open

Well The CrossFit Open is coming up fast and we would love you all to be apart of it with us here at CrossFit SFS How it works: Register here: The Open join the CrossFit SFS affiliate team Jump in with us we hit for the 3 weeks with our Friday night Lights event & also our Super Saturday What yo...

02
02
2021

Weightlifting & Gymnastics in Canberra Gym

CrossFit SFS – CrossFit Metcon (No Measure) As per our POLL we will be bringing back the Gymnastics classes to Tues & Thurs nights. Aiming to start them Tues 9th Feb There has to 6 person minimum & YOU must book in advance by 5pm the day before, if there are NOT 6 people the class wi...

01
02
2021

Do you want BETTER ABS?

Do you really need a weight belt ALL THE TIME? In short: NO As you work through your training session, you should aim to lift without a belt. If you wear a belt all the time, you can tend to weaken your abdominal muscles & lower-back muscles as they switch off mostly when you use a belt. Certain...

31
01
2021

Monday Motivation Canberra

CrossFit SFS – CrossFit Warm-up (No Measure) (5-15 mins): Easy 400m Jog Then; With an empty barbell: 10 x Good Mornings 5 x Snatch Grip Deadlifts 5 x Snatch Pulls 5 x Snatch High Pulls 5 x Muscle Snatches 5 x Snatch Grip Push Press 5 x High Hang Power Snatches 5 x Hang Power Snatches 5 x Power...

21
01
2021

Games Workout Practice

With the CrossFit Open’s coming up fast, we will be hitting some Open type WOD’s in the coming weeks to best prep for those that will be doing the Open this year. At CrossFit SFS we will all be doing the workouts anyway and there will be scaling options to suit everyone. It is a great wa...

18
01
2021

Tues Tips CrossFit SFS

Ensure you are putting in the work on the recovery side of things, otherwise you may hinder progress in the gym. Here are a few of the areas I focus on: adequate sleep enough fuel for your body mobility work managing load & reducing load/reps as needed downtime (guilty of not being real good at...

17
01
2021

Monday Motivation

CrossFit SFS – CrossFit Metcon (No Measure) Only workout you will regret, is the one you didn’t show up to! Get in and get the work done and reap the rewards. Warm-up (No Measure) (5-15 mins): 2 rounds: 60 sec on a machine of your choice 10 x Pause Air Squats 5 x Muscle Cleans with empty...

14
01
2021

Slight Changes to Canberra Gym Program

With the CrossFit Open’s well and truly sneaking up on us. Here at CrossFit SFS we will be making a few slight changes several days a week and will do our Metcon’s first and then strength/skill after the WOD. Registration for the Open is now live and there are options for everyone to ent...

01
01
2021

Happy New Year Canberra

Welcome to 2021! We are kicking off the year with a BANG here at Strive Fitness in Canberra CrossFit SFS – Workout of the Day Warm-up (5-20 mins): 3 rounds: Easy 200m Jog 10 x Lunges (no weight) 10 x Single Arm DB Press/Push Press (5 per arm) 10 x Step Ups 10 x Air Squats 3 x Kick up to handst...

30
12
2020

Thank YOU SFS crew

After what has been the most trying year of our lives, we just wanted to say a huge THANK YOU to all those that stuck by us and kept us afloat this year. Take the the time with family and friends, have fun and we look forward to a HUGE 2021 with some exciting things on the horizon. From the whole te...

29
12
2020

COVID Safety Update in Canberra Gym

Team if you have been into Sydney, then please do the right thing and self quarantine. If you have missed it some how we are now in line with the COVID safe app here within SFS, please download the app and log in. We have a copy of our COVID plan available underneath the screens in the main gym room...

28
12
2020

Strive Fitness

For all Strive Members, classes are still continuing just with a modified timetable for the Christmas period, we will be running joint classes until the 8th Jan. Please make sure you log into the CrossFit classes until Friday 8th Jan, and keep up your fitness regime. Everything will be modified to s...

25
12
2020

Super Saturday

CrossFit SFS – CrossFit Warm-up (No Measure) (5-20 mins): Easy 400m jog Then; 3 rounds: Partner 1: 10 x Muscle Cleans (empty barbell) 10 x Strict Press or Push Press (empty barbell) Partner 2: 10 x Kipping Swings 5 x Burpees While one partner does the barbell work, the other does the gymnastic...

09
12
2020

Are you Getting Enough Recovery?

Are you getting enough sleep to help with your recovery? Muscles and tissues repair and rejuvenate as we sleep, so if you’re not getting a sufficient amount of rest each night, it’s going to be harder for your body to bounce back from an injury. If you really want to get better, you need to give you...