Monday January 8 2017
Some great pics of our Crossfit South Surrey xmas gathering! Thank you all for coming! WARM UP 2x 20 Inner toe tap jumps 20 plank jump ins 5 jump squats to push ups 20 climbers 10 planks holds each direction, front side circle mobility for MANEATERS and legs STRENGTH Reebok CrossFit ONE Movement Demo […]
Saturday January 7 2017
Athletes start at any station. Team of 2 Continue to next station in order. Rest/Transition 1 minute Station 1- AMRAP 5 minutes (Everyone) does 250 skips Rest/ Transition 1 minute Station 2 – AMRAP 5 minutes 50 Double Unders/ 100 single skips 20 Push-ups/ 10 pushups Rest/Transition 1 minute Station 3 – AMRAP 5 Minutes […]
Friday January 6 2017
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring Rows x […]
Friday January 5 2017
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring Rows x […]
Thursday January 4 2017
THE TEENS CLASS time has changed to Monday and Wednesday at 4:00pm Weak skill 15 min wod nft 20-30 min time cap row 400 meters, alternating 100 m sprint 100 m resting row 10 back of rower burpees 2x sandbag drag 10 renegade rows with push up 100 single skips, single legs
Wednesday January 3 2017
HAPPY NEW YEAR AND WELCOME TO GOAL SETTING WEEK HAPPY NEW YEARS START THE NEW YEARS OFF WITH A FITNESS CHALLENGE ! Metobolic conditioning( LEG CRANK) Curcuit 1 Time yourself beat time each week, times on the side are what you are aiming for you may only get 12 speed squats out in 25 […]