Monday July 9 2018

Classes start at 6:00 am with Rachel and finish at 7:00pm with Jas teaching yogi/stretch  Warm-up 400m Slam Ball or Plate Run 50 Double Unders 100 ss 40 PVC Overhead Squats20 Push-Ups 20 Beat Swings, externally rotate shoulders  10 Russian Baby Makers ▶ 0:29 https://www.youtube.com/watch?v=GiKENv5Rgqg   A dynamic drill to help warm up the hips. Set […]

Travel or anytime wods, when

   CFSS NEEDS YOUR HELP TO COMPILE 100 WODS YOU CAN DO AT HOME, ONLY THIS YOU NEED IS YOUR BODY! WORKOUTS YOU CAN TAKE ON THE ROAD NEXT TIME YOU ARE TRAVELING,   GYM IS CLOSED, YOUR WORKING TOO LATE OR TOO EARLY AND MISSED YOUR CLASS, YOU WANT TO BE OUTDOORS OR THE […]

Friday July 6 2018

Thank goodness it’s friday    Warm up  6 inch worms with shoulder openers  20 sec wall angles in a squat position  30 sec side plank holds 10 ps single leg sits to a box, which is below parallel …barely touching it each time  release and stretch shoulders    STRENGTH Overhead Squat 5-5-5-5-5 or Front if […]

Thursday July 5 2018

Warm up  100 m run – 100 m back peddle  10sec  isometric sec lunge holds with 1 hop right .   Please set up in a perfect 90% angled lunge position  10sec  isometric sec lunge holds with 1 hop left 10 S a push up  6 surfer burpees  Strength P. Clean 2 x 8 @ […]

Wednesday July 3 2018

Mobility class tonight if you don’t want to mobilize then come in and do the wod 🙂   Warm up MB warm up 10 x each 1 rounds torso twists  S Leg deadlift clean 400 m run  10 side to side push ups  Find a partner similar in lifting capabilities and warm up all moves  […]

Tuesday July 2 2018

Lifting tonight with coach Rachel.   This class is designed to help you get more familiar with Olympic lifting and clean up for lift for better performance. Don’t be scared of this class it caters to beginner and the more seasoned lifter. Warm us up Miss Coach and RMT Emily    “HP Fight Club ” […]

Monday July 1 gym closed

  FACILITY CLOSED FOR CANADA DAY ENJOY YOUR FRIENDS AND FAMILY!   SEND IN PICTURES ON CROSSFIT SOUTH SURREY’S FB AND INSTAGRAM OF HOW YOU ARE ENJOYING YOUR TIME.   A federal statutory holiday, it celebrates the anniversary of the July 1, 1867, enactment of the Constitution Act, 1867 (then called the British North America Act, […]