Thursday March 31 2016
BENCH MARK WEEK These lovely things, there were more, were under our members hands in the warm up ……Please wear clean shoes to the gym… everyone appreciates not having rock under their hands 🙂 Thank you Weak skill 15 min or warm up work on your skipping from last week 1.negtive pull up parrelle grip, […]
Wednesday March 30 2016
Carol’s bday bumps ….fun fun fun BENCH MARK WEEK Diane 21-15-9 reps Deadlift 225 lbs Handstand push-ups 3 rounds for time 4 Rounds for Time: – 30 Double-Unders – 20 KB Swings – 10 mountian climbers Scaled down version of wod 3 Rounds for Time: – 100 SS – 20 KB Swings- MW – 10 […]
Tuesday March 29 2018
HAPPY BIRTHDAY CAROL, EVERYONE AT CROSSFIT SOUTH SURREY WISHES YOU A GREAT DAY AND HOW BETTER TO START IF OFF WITH A SLED PULL TO 16 AVE AND BACK WITH YOU BUDDIES!!!! CAROL IS THE SECOND ONE IN ON THE RIGHT. SORRY CHRISTINE GIRARD WILL NOT BE HERE TONIGHT BENCH MARK WEEK CrossFit Games […]
Monday March 28 2016
Phae, our inspiration weight loss success story at Crossfit South Surrey Phae journey started 3 years ago weighing 263 lb and today she has finally got to the 150’s on the scale! Congrats Phae, this came with hard work, dedication, sweat, tears and drive!! Phae has the push from her coaches and all her crossfit […]
BENCH MARK WEEK ” THE GIRLS”
CROSSFIT BENCH MARK WORKOUTS WEEK ” THE GIRLS” WE WILL BE DOING SOME OF THESE WODS CAN YOU GUESS WHICH ONES?? Angie 100 Pull-ups100 Push-ups For time100 Sit-ups100 Squats Barbara 20 Pull-ups 5 rounds for time30 Push-ups 3 minutes rest40 Sit-ups between rounds50 Squats Chealsea 5 Pull-ups Each minute on10 Push-ups the minute for15 […]
Trophy Saturday March 26 2016
READY SET GO …….. Teams of 2 or 3 , one athlete working at a time 10 Rope climbs(break up work anyway. 1 rope per team) LYING DOWN then do 50 Box Jumps / LOW BOX 50 KB Swings/ MW 50 elbow to knee planks, both side count as 1 / HOLD PLANK 50 Burpees/ […]
Thursday March 24 2016
WEAK SKILL TODAY IS GOING BACK TO FOUNADTION MOVE for SKIPPING , 15-20 min How To Do Double Unders Like a Boss Everyone wants to do double unders but no one wants to build the base first. Build your base big and strong by going back to the basic skip. Do the work outlined below […]
Wednesday March 23 2016
WOD AT 5:00PM AND RELEASE CLASS AT 6:00PM Strength / Skill Bench Press- 5 4 3 2 1 alternate with planks ALAS Wod 20 min AMRAP Negative pull ups, get up and lower down 3-5 sec do 3-5x 3 position lunges, front, side, transverse AHAP 3-5 push ups, bottom up pushups 2x sandbag drag […]
Tuesday March 22 2016
SORRY CHRISTINE GIRARD IS NOT COACHING TONIGHT AS SHE IS UNWELL!!! REGUALR CLASS TODAY THIS EXAMPLE OF KNEE POSITION IS A GREAT VISUAL AS WHAT NOT TO DO AND WHAT WE ARE LOOKING FOR AS COACHES TO CORRECT. THE BAD PICTURES SHOW THE KNEES FALLING IN WHICH IS CONTRIBUTED TO VERY WEAK ABDUCTORS….. EASY FIX […]
Monday March 21 2016
Marie working very hard on her hang Snatch…..Keep up the good work LADDER 1-10- 10-1 1 LUNGE 1 SHOULDER PRESS, 2 LUNGES 2 SHOULDER PRESSES ECT –AHAP 10 SLAM BALL, 9 SLAM BALL ECT WOD 3RDS FT 200 meter Hill Sprint 5 Burpee Broad Jump (6’/4.5′) 10 Hand Release Push Ups 15 Wall […]