Friday September 21 2018
Olympic Weightlifting 10m EMOM 1 Clean & 2 front squat 1 Clean & 1 Jerk MetCon 21-15-9-3 Burpees Sumo D/L (95/65) Advanced 2-15-9-3 Burpee (over bar) SDL (135/95)
Thursday September 20 2018
KIDS CLASS 3:30 Tuesdays and Thursdays weak skill 15 min wod 400 m run 400 m row 40 slam balls side to side 300 m bike 300 m run 30 wall balls 200 m run 200 row 20 burpees finisher 2-3 sets 10 bicep curls 10 tricep press ..standing 10 medial deltoid raises … […]
Wednesday September 19 2018
Rowing workshop Sunday September 30 at 11:00 am, right after class! This is an excellent opportunity to learn to use the rower more efficiently. Warm up line drills for hamstrings 10 ps S L Deads 10 SP alternating lunges 100 single skips Foam roll posterior chain 10 deadlift naked bar Foam roll posterior […]
Tuesday September 18 2018
Lifting tonight with Jasmine MetCon 2 Person Teams (total reps per team) 100 Burpees 100 Pull Ups. do a variety rings, bands, weighted, rigs and bands 100 Push Ups, target stay tight ! 100 Lunges.. weighted or unweighted… I like weighted Then: 800m Run Advanced 2 Person Teams (total reps per team) 100 Burpees 100 […]
September 17 2018
50 % discount on the Spartan 5 MORE DAYS TO SAVE Spartan Vancouver is just days away and we want to make sure YOU cross that finish line! Already signed up for one of the race days? Why not make it a double-header weekend – that’s 2x the glory! To make […]
Monday September 17 2018
This Saturday have you signed up !!!! Warm-up 5 min foam roll Station warm-up. Move with purpose. Each station TWICE (1 min at each station, 10 sec. rest between each to transition) #1: row/bike/jumprope #2: empty barbell S2OH #3: air squats Trusters PLEASE USE BUMBDELLS or landmine if shoulder issues Every 2 minutes, […]
SUNDAY September 16 2018
Crossfit south surrey is launching its first sunday class! Thank you to all the amazing coaches who offered to teach Sundays! This class is going to be “benchmark sundays” plus hero wods! First Hero Wod we are doing is in honour of September 9/11. The amazing hero who ran to danger to help, this is […]
Saturday September 15 2018
TODAY, HAVE YOU SIGNED UP ? Teams of 3 For Time TIME CAP 35 min Go in any order and increment but divide the work evenly with one athlete working at a time Buy-In 1500m Row (must switch every 250m) PARNTER WAITING DOES, PLANK, PULL UP HANG FROM RIG, WALL SITS OR 200 M RUN […]
Friday September 14 2018
Don’t miss out… have you signed up yet ? starts tomorrow at 11:00 am just after the wod! Warm up PNF hip release, standing bring knee up and push down for 5 sec do 3x 10 ps walking lunges to toes 10 ps banded pulls 10 scapula retractions, in push up pos. 2x crab walks […]
Thursday September 13 2018
BINZ IS WORKING ON HER HANDSTAND HOLD …… OUTSIDE … LOVE IT 15 WEAK SKILL OR MISSED STRENGTH TEMPO and ISO conditioning 3-5 sets 10 ps ZIG ZAG lunges WEIGHTED (wide) 10 ps towel drags weighted or not 10 ps frontal plain towel drags weighted or not 5 negative pull ups, parallel, bicep grips […]