Thursday October 19 2017

GRADE 7 PROJECT….. THANKS COACH SONIA FOR SHARING   WEAK SKILL OR MISS STRENGTH   WOD    20 min EMOM 15/14 cal row 15/14 burpees Accessory work: 10  Bent over dumbbell rows 12  D/B side raises 15  Banded tricep push downs 4 rounds

Wednesday October 18 2017

  Classes start today at 6:00am with Sarah…… Mobility tonight …. don’t miss it ! Warm up release pecs and shoulders on ball  release butt and hamstring on ball  10ps  lunge switches on floor 20 deadlift using 3 point dowel  20 sec wall sits moving in an angle fashion … up and around, thumbs on […]

Tuesday October 17 2017

Lifting tonight with Coach Rachel  DID YOU SIGN UP FOR THE PUMPKIN RUN THIS SUNDAY ???? Warm up  10 PS KNEELING BANDED PULLS FROM TOP 10 SEC HOLD LUNGE POSITION PLUS 1 HOP 2X EACH SIDE  2 WALL WALKS 10 SASL BAND PULLS 10 AIR SQUATS WITH 3 SEC HOLD AT BOTTOM  Strength weighted pull […]

Monday October 16 2017

HAVE YOU SIGNED UP FOR THE GREAT PUMPKIN RACE THIS SUNDAY…. JOIN OUR CROSSFIT SOUTH SURREY TEAM TODAY Warm up release shoulders banded hip release Calve stretch  25 skips, alternating, SL right, SL left and high knees Calve stretch  Skill 10 min AMRAP Ring push ups  D/U or single skip … do weak skip from […]

Saturday October 14 2017

PARNTER WOD SATURDAYS……. FUN FUN FUN Phae and Chris I can see you hiding, don’t worry it won’t hurt that much 🙂  WARM UP… Surprise with weather permitting  With a Partner  All partners  400 Meter Run with medicine ball 20 Partner Wall Balls 20 Partner Medicine Ball situps 200 Meter Run with medicine Ball A. Complete as […]

Friday October 13 2017

Warm up  Foam roll 5 min on clock  Christine Girard’s Snatch warm up  upper body band release 2x duck walk  10 high jumps….use this high jump in your snatch  Strength Hang power Snatch  5 x 5 … power position is a dip and drive … please include Training WOD: 10-1 for time all rounds unbroken  […]

Thursday October 12 2017

Kiddo class today at 3:30pm … fun fun fun weak skill or missed strength   wod Karen 150 wall ball shots or  Mini karen 75 wall ball shots    plus cardio craze ??? HM…. this could mean anything  For time: Run 400 meters Rest 1 minute Run 800 meters block plus 200 m  Rest 2 […]

Wednesday October 11 2017

  We will be need releasing after this WOD today… See you at 6:00am with Sarah and the Evening with ME! Warm up  release forearms and shoulders, upper trap, pec and back  band release lower body 5 ps Turkish get ups  5 tempo push ups, starting at the bottom run 400 m  10 depth jumps  […]

Tuesday October 10 2017

  Love these guys only thing missing is a B…..R  …… Lifting tonight with Christine Girard    WODS ON THE BOARD…. Enjoy and you DON”T need your socks today

Monday October 9 2017

Thanksgiving Long Weekend Hours Thanksgiving Long Weekend Hours: Friday: Regular Hours Saturday: Regular Hours Sunday: Closed Monday: Closed for classes  (Open gym in the am ) Happy Thanksgiving, CrossFitters!