Tuesday July 31 2018

  Lifting tonight  Warm up  Outside 2x  MB throws 1x …easy jog back MB side throws shuffle….1x facing left …easy jog back MB side throws shuffle….1x facing right…easy jog back  MB backward throw ……1x…..easy jog back   mobility work for cleans and review    Skill: 3 position clean, hh, hang, ground   5 x Find…

Monday July 30 2018

One thing we love about CFSS is the families that train together!  Warm up  10 one arm banded pulls, one arm held at side  10 banded pushes, face away from rig 10 weight plate O/H walking lunges 5 burpees release  ME rope climbs in 10 min 4 RFT 10 DB Clusters (50/35) 10ps Single arm…

Saturday July 28 2018

Vince and Elmer doing their penalty 200 m partner carry ….love it      AMRAP    Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to run 400 row 400 or bike 400m    One partner running and the other on one…

Friday July 27 2018

This is our coach, athlete extraordinaire and yogi…..JAS doing everything in her power not to put the bar down during our CFSS comp on sunday! Jas was determined not to do a partner carry penalty !  Warm up 2 x  10 banded pulls  8 renegade rows… keep core still 10 ps single leg deadlifts 10 bicep…

Thursday July 26 2018

Our fun friendly completion we did on Sunday, can you see anything weird  ? Let us know if you can spot it? weak Skill 15 or 30 minutes Metcom  HILL RUN …… YIPPY .. SQUAT OR BURPEE IN EVERY OTHER DRIVEWAY    COME BACK IN AND DO  40 jumping jacks 20 air squats 40 mountain…

Wednesday July 25 2018

Warm up  Ladder pushups 12 ps overhead walking lunges 10 up and down planks 10 jumping jacks 2 cart wheels  Strength  Bench Press 5 5 5 5 5      tempo 5/0/0 ME pull up in between, weighted, banded ???   Metcom  “NANCY” Five rounds for time  run 400 m 200 m  Overhead squats 95…

Tuesday July 24 2018

  Lifting tonight !  We sure miss our Miss Christine Girard ……. Wishing her well in her new home.   HERO WOD    “THE DALLAS 5”   DALLAS 5 (5 ROUNDS FOR REPS) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish…

Monday July 23 2018

  HAPPY MONDAY  Warm up 2 x  10 ps side step up with bands around knees  10 ps clams 2x room walking with bands on ankles then 30 Seconds Pigeon Pose each leg 5 Vinyasa Flows (Plank to Downward Dog) Metcon (AMRAP – Rounds) Every 90 seconds, for 30 minutes (5 sets of each): Station…

Sunday July 22 BBQ and friendly CFSS Comp

FRIENDLY COMPETION WORKOUT FOR SUNDAY JULY 22, PLEASE SIGN UP WE NEED A BBQ, NON ALCHOLIC BEVERAGES WILL BE PROVIDED!       Crossfit South Surrey is planning a friendly competition and a BBQ to follow  When July 22 Day: Sunday  Time : 10:00am Sharp BBQ :12:00pm Bring your game face and something to BBQ, a small…

Saturday July 21 2018

Saturday Parnter training …. who will win the trophy today ! FUN FUN FUN Metcon (AMRAP – Rounds and Reps) In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1. 800 Meter Run (Together) block plus 200 m  2. 80ps…