Wednesday April 6 2016
Cameron and Maria working hard ….. Clean – 1 rm…. take 15 minutes to get there then – 800m Run, Rest 1 Min – 20 C&J @ 135/95, Rest 1 Min – 600m Run, Rest 1 Min – 15 Snatch @ 145/100 – 400m Run, Rest 1 Min – 10 Thrusters @ 155/105 SCALED DOWN […]
April 5 2016
HAPPY BIRTHDAY PHAE!! AS YOU KNOW AT CTOSSFIT SOUTH SURREY IT’S OUR TRADITION TO HONOUR THIS SPECIAL DAY WITH A LOVELY RUN TO 16AVE AND BACK PULLING A SLED WITH ALL YOU FANS WITH YOU!!! PULL UPS AMAP 5 attempts BUILD UP TO 1X when weighted AMRAP 10 Min: – 7 KB Deadlifts – 7 […]
April 4 2016
TESTING WEEK, SOME OF YOU DONT KNOW WHAT PR MEANS….. IT MEAN YOU PERSONAL RECORD OR PERSONAL BEST. WHEN YOUR FITNESS LEVEL GROWS, SO DOES YOU PR…. PR CAN BE MEASURED IN TIME, WEIGHT LIFTED, REPS COMPLETED, DISTANCE ETC. THIS WEEK WE ARE GOING TO TEST YOUR 1 RM, TODAY IS BENCH PRESS 1 TIME […]
April 2 2016
HAPPY BIRTHDAY SONIA………Sonia and I have been training together for almost 20 years… We do all our courses together and I have learned a ton from her…..Sonia is an amazing person inside and out and a gifted coach, friend and trainer. I would be lost without her !!! xoxo This wod is dedicated to you […]
Friday April 1 2016
Here is Zandra, after doing the 16.5 she is outside doing some extra cardio, running and skipping combo. Great JOB !! Pick a strength combo 1 0R 2 1. 5 5 5 5 5 – 2 Front Squat + 2 Push Press 2. 3 3 3 3 3 – 1 Hang snatch + 1 OH […]