Thursday May 31 2018

OUTDOOR FUN  We are working on Hryertrophy training cycles and this is Number 3 …… If you missed Monday or Wednesday program please do it …… come in to open gym and get them done if you can. We will have 3 more training programs then back into 1RM WEEK.  Cardio warm up or WEAK…

Wednesday May 30 2018

Classes start at 6:00am and finish with a mobility class. Trigger point releases and stretches.  Working on Hypertrophy training cycle…. Please try and do the Wods for Monday, Wednesday and Friday if you can…..  Come in during open gym to get it done ! Warm up  5ps – 1 Arm lockouts on MB 5x MB…

Tuesday May 29 2018

SORRY TO ANNOUNCE… CHRISTINE GIRARD’S WORKSHOP WILL BE CANCELLED THIS THURSDAY DUE TO LOW ATTENDANCE. WE ARE ALL SO BUSY!  DON’T WORRY WE WILL RESCHEDULE TO A DIFFERENT DATE !!!  WE WILL ALSO BE RESCHEDULING THE SOCIAL TO JULY.  HAVE A GREAT DAY !!! Lifting Class tonight Great Birthday Wod for Miss Emily    Chipper…

Happy Birthday Emily Brunner

  HAPPY BIRTHDAY MISS EMILY BRUNNER!   WHERE DO I START……. I HAVE WATCHED YOU GO FROM A UNIT CLERK AT THE HOSPITAL,  TO BECOME AN AMAZING AND GIFTED RMT, FINISHING FIRST IN YOUR CLASS WHILE WORKING FULL TIME!!!   COMING INTO THE GYM TO DO YOUR WODS TO GET AWAY FROM YOUR HOMEWORK, BARELY…

Monday May 28 2018

  Christine Girards Olypimic Lifting workshop this Thursday May 31 from 5-7pm  cost $75.00 plus GST    CFSS 3rd social to follow Workshop …….. BBQ ….please bring what you would like to BBQ if it isn’t Hamburgers and a paleo dish to Share 🙂 Old Fashioned Hypertrophy training …. builds size and definition    Warm…

Saturday May 26 2018

FUN FUN FUN PARTNER WODS  COMPLETE   PARTNER WORKOUT – 30  MINUTE AMRAP E4MOM DO 2 PARTNER BURPEES …. BURPEE OVER YOUR PARTNER 2 X THEN RESUME WOD  **Only 1 partner works at a time during snatches, squats, pushups and pullups. Reps split between partners **Partners perform running and rowing simultaneously (both partners perform the…

Friday May 25 2018

Warm us up Sarah  Let’s get some Regional wods going!!  These 2 events are from 2108 Crossfit Regional…. they are short…. do a good warmup and do your best. EVENT 4 For time: 2 rounds of:    10 snatches, 175 / 125 lb./ MANAGEABLE WEIGHTS OR USE KETTLEBELLS    12 burpees Then, 2 rounds of:    10 snatches,…

Thursday April 24 2018

  Due to Monday being a holiday, Thursday is wod day    Warm Up: 400m Run/row 3 rounds not for time 5 x  Superman 5 x Slam Ball 5 x Ring Row 10x bench/ 15/35/45 or push jerk  mobility work for pecs and extension…   Strength: Bench Press or push Jerk no split    8…

Wednesday 23 2018

Classes start at 6:00am and end at 7:00pm.   Get to mobility at 6:00pm to release and find ease in the body. WE HAVED WORKED ON OUR 1RM’S…… Conditioning rep scheme 15-20   NOW IT’S TIME TO WORK TO UP THE WEIGHTS A BIT AND DO LESS REPS. START A NEW 2 WEEK CYCLE, USING …

Tuesday May 22 2018

  Chipper Tuesday  Warm us up Miss Emily Brunner     WOD 1: The Filthy Fifty Filthy Fifty For time, complete: 50 Box jumps 50 jumping pull-ups/ use bench or bands but come down to full arm extension 50 kettlebell swings/ russian please walking lunge, 50 steps ps  50 hanging knee-to-elbow raises 50 push press,…