Thursday June 30 2016

warm up light to moderate sized dbells 10 air squats 10 ring rows single arm 5 per side 100 m back pedel 20 alternating bicep curls 10 side raises 10 bent over rear deltoid raises Crossfit Bear Complex – YouTube ▶ 4:04 https://www.youtube.com/watch?v=Laa7BJHJWrw Strenght ‘BEAR COMPLEX” taught 2 different ways 5 Rounds For Load Complete…

Wednesday June 29 2016

Release class tonight ….be there !!!! Warm up 5ps single leg DL foam roll hamstring 10 naked bar DL foam roll lats 5 push up, bottom up review skills Strength Deadlift x 5 Warm up to challenging weight for 5 reps and attempt to maintain across all sets. EM x 6: Power Clean + Push…

Monday June 27 2016

Book today with Sheana for Phsyio and Emily for Massage!! Training takes a toll on your body, regular upkeep is essential if you want to stay away from injuries and overtraining. We have these services at CFSS so we can train smarter. Warm up 2 -3 x 6 S A pushups use snake option if…

Friday June 24 2016

STRENGTH 5 rds 3 DEADLIFTS ** 5-8 STRICT RING DIPS (advanced athletes may MU into each set) use box or matador **NO DROPPING AT TOP OF DEADLIFT (build up weight over 5 sets) WOD “OLDIE BUT GOODIE” 5 sets – 2 minutes rest between sets In 2 minutes complete: 3 HANG POWER CLEANS (135/95)/ MW…

Thursday June 23 2016

Looking good Phae! Weak skill 15 min Warm-up Dynamic warm-up Main set 10-second hill climb (sprint) 10-second rest Do this x 10 20-second hill climb (very high intensity)sprint 20-second rest Do this x 10 30-second hill climb run (high intensity) 10-second rest Do this x 2 OR Main set Jump rope 10 minutes THEN 2…

Tuesday June 21 2016

PAVNEETS BIRTHDAY BUMPS …..OH YA!!! EMILY, GRIFFIN AND CAM….YOU HAVE NOT DONE YOURS!!! Incline Bench Press x 5 Stack one or two bumper plates under the bench where your head goes. Warm up to challenging 5 and perform same weight across all 5 sets. 6 RDS A) Dips x 8-10 B) Kettlebell Swings x 20…

Monday June 20 2016

THE GIRLS ARE BACK !!!   STARTING WITH “FRAN” OH YA! Warm Up 25 Hollow Rocks 15 Rev. Hollow Rocks 20 Ring Row then.. 3 rounds: 10 m High Knee Skips 10 m Butt Kicks 10 Air Squats 2X duck walk STRENGHT BOX JUMPS 5 4 3 2 1 1 1   WOD “FRAN” BENCH…

Saturday June 18 2016

YOUR CROSSFIT TEAM IS DOING THE TOUGH MUDDER TODAY ………….. I AM SO EXCITED! Tough Mudder Whistler – 18 km of Mud and Obstacles‎ Adwww.toughmudder.com/Events/Whistler‎ Challenging and fun · 2+ million participants · 80+ events worldwide ► 0:07 Face Down Chinese Plank – YouTube https://www.youtube.com/watch?v=Byb0bniTtkM WOD TODAY INVOLVES THIS MOVE …..LOOKS COOL!! Tighten everything TEAM…

Friday June 17 2016

warm up 4 position arm stretch banded frog and straight leg frog roll out lats banded knee walks 4x then 10 air squats 6 1 armed push up, use snake method 2 cart wheels 8 hanging knees up …break the bar side to side lunges STRENGTH HANG CLEAN (top of knee) + 2-4 PS LUNGES…