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 10 2016
Josh and Stacy teaming up to do their 400 m walking lunge!! 15 minute weak skill plus metcom or 30 minutes weak skill plus 2000 m row Metcom 84 Double Unders 21 Burpees 21 Toes-to-Bar 60 Double Unders 15 Burpees 15 Toes-to-Bar 36 Double Unders 9 Burpees 9 Toes-to-Bar TIMECAP: 15:00 Beginners do 100 single […]
Wednesday March 9 2016
This is not an easy task 400 m walking lunges with a mb, share the fun with a partner 2 Strenght BENCH PRESS 5 5 4 3 3 BACK SQUAT 10 8 8 6 6 wod FT With a partner: share work or cut it in half 10 minutes to complete as much as possible […]
Tuesday March 8 2016
ONE OF PHAE’S GOAL, BESIDES LOSING OVER 100 LBS!!! IS TO CLIMB THE ROPE AND REACH THE BELL AND SHE JUST THAT TODAY !!! WAY TO GO PHAE YOUR AN INSPIRATION TO US ALL 10 minutes of rope climb, look back in your book and see what you did last time! Three rounds for […]
Monday March 7 2016
https://www.youtube.com/watch?v=oOd_VaYDFSw THE BEAR COMPLEX five sets of 3 3 3 3 3 more advanced do 7 sets, weight depends on what you can press. The Bear is a five-lift complex consisting of a: power clean, front squat, push press, back squat, and second push press. WOD FT 15 12 9 5 Ring dips walking side […]
Thursday March 4 2016
REVISION TO THE SCHEDULE, NO 6:00AM THURSDAY AND TEMPORARY STOPPING TUESDAY KIDS CLASS AT 3:30 DUE TO ALL KIDS HAVE SIGNED UP FOR SPORTS. PLEASE COME TO SATURDAY FAMILY CLASS AT 11:00am for your second class. EVERYONE GETS FIT EVEN THE PARENTS! warm up today with a rowing tutorial by coach WEAK SKILL: 15 […]
Friday March 3 2018
Wednesday March 2 2016
Metcon (No Measure) L hang from pull-up bar or rings Tabata alternate with Burpee Box Jump Tabata Metcon (Time) For Time: 40 HRPU/ 20 beginners + 7 Rounds of: 5 rds for beginners and 5 reps of everything. 100m Run 7 T2R (Rings or Med Ball V-Ups) 7 KB Push Press 7 Box Jumps, to […]
Wednesday March 1 2016
Trigger release tonight…..see you then! 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 […]