Saturday February 27 2016

In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200 Push-Ups 300 Double-Unders 400 Meter Walking Lunge Relay with Med-Ball (only the partner with the ball…

Thursday February 25 2016

KIDS CLASS AT 3:30 PM AND TEEN CLASS TODAY AT 4:30 pm WEAK SKILL 15 MIN Metcon (No Measure) Every minute, on the minute, for 16-24 minutes: Minute 1 – 200/150 meter Row Minute 2 – 10 HSPU/ wall holds or kneel on a box Minute 3 – 40 Double Unders/ 100 single skips Minute…

Wednesday February 24 2016

Wod at 5:00pm and Mobility at 6:00pm, pains aches and just plain tight!! Be here!! Strength: Front Rack side lunges AHAP 5 5 5 5 5 Alternate with 20-30 sec hangs Resting 2 Minutes between AMRAPs… AMRAP 5 Min: – 7 Snatch @ 95/65 – 7 OHS @ 95/65 – 7 Bar Facing Burpees AMRAP…

Tuesday February 23 2016

HAPPY BIRTHDAY LINDSAY YOU GET TO PULL THE SLED TO 16 AVE AND BACK WEAR SOCKS TODAY Christine Girard tonight at 6:00pm and HOODIES FOR SALE $ 45.00 my cost ……….Awesome 1RM Front Squat take 10 -15 min ………do push set 12 – 15 minute AMRAP: 1 Rope Climb 5 DB Thruster (25/35lb) –MW 2…

Monday February 22 2016

CHECK OUT ZUZANA’S STRAIGHT LINE, VISUALIZE THE DOWEL ON A 3 POINTS CONTACT BUTT, MID BACK AND HEAD!! CHRIS DOING WEIGHTED PULL UPS AND BROTHER AND SISTER CHEVYN AND CHARISH DOING WEIGHTED LUNGES.   Strenght : Sumo deadlifts 10 8 6 4 2 alternate with plank opens, ON ELBOW OR STARIGHT ARM OPEN UP TO…

Saturday February 20 2016

3 rounds not for time of: Parnter 1 bikes for time switch after each round   Partner #2 completes: 3 Sled Pull 3 wall walks 10 strict push-ups Partner #1 Rows for Calories while… Partner #2 completes: 5 Pull-Ups 10 Push-Ups 15 Air Squats   Parnter #1 run while Partner #2 completes: 100 skips 5…

Thursday February 18 2016

REST DAY OR WEAK SKILL 15 MINUTES Metcom below has lots of pulling, pick a skill that has no pulling or very little. Check out the UTUBE video on Crossfit South Surrey FB and work with HSPU progressions……. Three – six sets sets for max reps/calories: BEGINNERS DO 3 ROUNDS AND USE MANAGEABLE WEIGHT 60…

Wednesday February 17 2016

MOBILITY CLASS TONIGHT AT 6:00PM……CAN YOU SQUAT THIS LOW??? THIS IS JOSH FROM THE TEEN CLASS DOING 205LBS. WAY TO GO JOSH ! BENCH PRESS 5 4 3 2 1 alternate with single leg deadlifts 10 per side Wod Gymnastics 20 minutes for time 2-4 unassisted pull ups, BELT UP 10-12 HSPU weighted roll backs…