Monday April 30 2018

Crossfit South Surrey: Stretch/Yoga class offered by Jasmine Kim. This class will be offered on a TRIAL basis, for the month of MAY, Monday at 7:00pm    This class will offer a chance for members to stretch out their muscles while timing it with guided deep breathing— yes, a lot like yoga!  Although Jas is…

Saturday April 28 2018

Warm up  Line drills    TEAMS of 2  In 7 Minutes complete as many reps as possible of: 20 squat MB toss inside passing to each other ….space yourself wide apart for increased challenge Max Slam Balls while partner hangs with chin above bar …  Rest 1 minute  In 7 minutes : 20 squat MB…

Friday April 27 2018

  Last weekend before CFSS starts the no SUGAR NO  ALCOHOL month of May……    WHY ALCOHOL??? …IT’S FULL OF PROCESSED SUGAR  Sign up and support the other peeps doing it with you!   There will be some guidelines for foods on the board and get a good paleo cookbook and please share recipes with…

Thursday April 26 2108

  WEAK SKILLS DAY ….. WHAT IS YOURS??????  IF YOU HAVE ACHIEVED YOUR FITNESS GOALS, FROM THE LAST 2 MONTHS …. PLEASE SEE EMILY TO WRITE YOUR NEW ONES DOWN! EMILY HAS MADE THE BOARD SO NICE ….. DON’T MESS WITH IT !!! JUNE 1 IS OUR NEXT FRIDAY NIGHT SOCIAL AND  WE WILL BE…

Wednesday April 25 2018

  Mobility Wednesdays ….What were we doing last week in mobility class with those HEAVY Kettlebells…..Come tonight and find out! Remember mobility class is like a workout for your muscles, which requires recovery….. Take the next day off or do light condition, weak skills and cardio….. Thursday’s Class is perfect for that. Warm up  200 m run…

Tuesday April 24 2018

Warm up 10 ps box step ups with bands above knee 10 ps clams… keep hips stacked banded 3 position arm movements in plank  10 strict knees to elbow or beat swings…. everything is tight    WOD ” Ralph” EMOM for 10 minutes Odd: 10-15 Wall Balls Even: 10-15 Toes to Bar/ Beat swings, external…

Monday April 23 2018

  Monday fun day !!    Deloaded last week so this week is about Hypertrophy then Strength then Power !!! Training working with REP SCHEME of 8-12.      Warm up  calves stretch on rig  standing quad standing hamstring stretch  3 rds  200 m run /row 5 bottom up push ups  10 ring rows Hypertrophy…

Saturday 21 2018

  Team work    WOD #1  “JAS”      7 min am rap  Ladder 10-1 Burpees KB Russian Swings @ manageable weight WOD #2′ EMMA” 10 Ring Rows 30 Walking Lunges WOD#3 “DANNY” Block run with MB 

Friday April 20 2018

  Friday Night Social went very well… Great food and company…. NEXT SOCIAL IS JUNE 1……. HOPE TO SEE ALL THE COAHES AND MEMBER THERE !!     BBQ IF WEATHER IS GOOD!  PRE CLASS WARM UP 3 Rounds 200m jog 20 Lunges mobilize  OLYMPIC WEIGHTLIFTING 10m EMOM 1 Hang Clean jump  1 Muscle Clean…