Trophy Saturday March 19 2016
Teams of 2-3, WORK TO BE DIVIDED Pick one member of the team to Row. Men row 250m. Women 200m. The time in seconds is “X”, i.e. If it takes 45 seconds “X” is 45 reps. 4 Rounds For Time (Comp & Fitness) X Pushups X Pullups X Thrusters X Situps SCALED DOWN VERSION X […]
Friday March 18 2016
Huge congrats to Pavneet and her handsome man on their engagment!! We see why he loves you…..Beautiful inside and out and a pleasure to coach. You are a wonderful member of our crossfit family and friend could’nt imagine Crossfit South Surrey without you ………. We are so HAPPY you did’nt move to Vancouver… Strength / […]
Thursday March 17 2016
► 0:54 PARALLETTE SHOOT THROUGH – YouTube https://www.youtube.com/watch?v=5ndtEnITur4 We will be using Kettlebell today, they are called Kettlebell pull throughs and YES there is a modified version 🙂 Used to do these all the time….. great move! Strength/ Front Squat, down 3 sec, shot up 3 3 3 3 3 alternate with 6 Dbell Pull […]
Wednesday March 16 2016
► 0:54 PARALLETTE SHOOT THROUGH – YouTube https://www.youtube.com/watch?v=5ndtEnITur4 We will be using Kettlebell today, they are called Kettlebell pull throughs and YES there is a modified version 🙂 Used to do these all the time….. great move! Strength/ Front Squat, down 3 sec, shot up 3 3 3 3 3 alternate with 6 Dbell Pull […]
Tuesday March 15 2016
The one and only Christine Girard’s lifting class tonight at 6:00pm, do both classes today, wod earlier and work on your lifts later! Strenght / skill Preform bottom up pushups 5 5 5 5 5, start from the bottom and push up, working the negative. 1 rope climb 5 rds/ lying down or just hang […]
Wednesday March 14 2016
Do the 5:00pm wod and this will be the reward for your body. Warm up 20 single leg walking deadlifts 20 MB lunges with torso twists 200 m run with MB 6 plank twists 2 x bear crawl 3x cartwheels Strength choose Time 30 sec for 12 rds 30 sec work 30 sec rest, […]
Monday March 14 2016
Strength: Sumo grip – Deadlift 5 5 5 5 5, add push set last round WOD: 9-15-21 Calorie Row Power Snatch 115/75# For time: “Fran” pumped up fran add 400 m run if you want. 21-15-9 Thrusters 95/65 Pull-ups Beginners – scaled down version 9-15-21 Calorie Row Power Snatch MW For time: “Fran” 21-15-9 Thrusters […]
EASTER GYM CLOSURES
Happy easter from my family to yours Facility will be closed good FRIDAY. Regular Shedule Monday. MY easter basket of joy!
Saturday March 12 2016
Five 4-minute rounds with a one minute rest in between rounds- Rounds 1, 3, and 5: One partner starts off doing a front rack lunge/shoulder to overhead (54/95) ladder (1 lunge/1 shoulder press, 2 lunges/2 shoulder press, etc.) while the other partner holds a plank. They continue until either the plank fails or […]
Friday March 11 2016
Griffin performing the snatch 16.3 “CrossFit Games Open Event 16.3” Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 […]