Tuesday February 19 2019
Lifting tonight and chipper this am…. Stephanie and Niki getting ready for the OPENS…. Chipper Tuesday “HERO” WOD “LUMBERJACK” Coach assigns time cap For Time 20 Deadlifts (275/185 lb) 400 meter Run or 20ps mountain climbers 20 Kettlebell Swings (2/1.5 pood) 400 meter Run or 20ps mountain climbers 20 Overhead Squats (115/75 lb) or […]
Monday February 18 2019
MONDAY FEBRUARY 18 THE GYM WILL BE OPEN FOR OPEN GYM FROM 9-11AM WODS ON BOARD OR DO ONE YOU MISSED ENJOY YOUR FAMILY AND FRIENDS
Sunday fun day February 17 2019
MONDAY FEBRUARY 18 THE GYM WILL BE OPEN FOR OPEN GYM FROM 9-11AM “DOUBLE DT” HALF 2016 CROSSFIT GAMES INDIVIDUAL 6 rounds for time 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Add a rest period after each round to stretch or do 200 m of cardio In the 2016 CrossFit Games, “Double […]
Saturday February 16 2019
Is it summer yet MONDAY FEBRUARY 18 THE GYM WILL BE OPEN FOR OPEN GYM FROM 9-11AM Warm up “AIR FORCE” EMOM do 4 burpees after finishing your reps 2010 CROSSFIT GAMES WOD Start with 4 burpees partners work together. Finish work then do your burpees that were accumulating during wod. Each […]
Friday February 15 2019
Warm up 5 mapmakers with body weight 10 hollow rock 10 bridge pull overs 10 squats using dowel for 3 point alignment 10 side to side lunges with dowel Strength 5 5 5 5 5 5 Tempo front squats 0/0/5 5 sec slow up 8 Dumbell muscle cleans …. love these MetCon 10-9-8-7-6-5-4-3-2-1 […]
Thursday February 14 2019
HAPPY VALENTINES DAY Warm up banded glut walks banded plank walks 10 sp 1 arm O/H walking lunges 10 lat pulls ups Strength Sumo Deadlifts – 5 rounds of 5 – Small Increase and push set on final round 5 T2B or 7 knee to elbows BUY IN 8X farmer carry ASAP, if […]
TUESDAY FEBRUARY 12 2019
HELLO CROSSFIT SOUTH SURREY FRIENDS AND FAMILY DUE TO THE ANTICIPATED SNOW FALL WARNING AND MORE SNOW TODAY WE ARE BEING PROACTIVE AND CANCELLING CLASSES TODAY AND TOMORROW MORNING AT 6:00AM PLEASE STAY TUNED FOR UPDATES FEBRUARY 12 NO CLASSES AT 9:00AM NO CLASSES AT 3:30 PM Kids NO CLASSES AT 6:00PM FEBRUARY 13 […]
Wednesday February 13 2019
HELLO ALL.. THE FACILITY WILL BE OPEN TOMORROW AND ALL CLASSES WILL BE RUNNING INCLUDING THE TEEN CLASS. PLEASE NOTE WE WILL BE A 6:00PM WOD FOR WEDNESDAYS STARTING TOMORROW. WE WILL GIVE IT A FEW MONTHS AND SEE HOW IT GOES. IF MEMBERS COME FOR MOBILITY I WILL BE HAPPY TO […]
cancelling classes February 11 2019 and tomorrow Tomorrow February 12 2019
HELLO CROSSFIT SOUTH SURREY FRIENDS AND FAMILY DUE TO THE ANTICIPATED SNOW FALL WARNING TODAY AND TOMORROW WE ARE BEING PROACTIVE AND CANCELLING CLASSES TONIGHT AND TOMORROW PLEASE STAY TUNED FOR UPDATES FEBRUARY 11 NO CLASSES AT 6:00PM NO CLASSES AT 4:00 PM.. Teens NO CLASSES AT 7:00PM FEBRUARY 12 NO CLASSES AT 9:00AM NO […]
Sunday fun day February 10 2019
Have you signed up yet ? “Tabata Painstorm” Get your station ready Seven Tabatas in minutes Tabata Thrusters (95/65 lb) 1 minute Rest Tabata Pull-Ups 1 minute Rest Tabata Cleans (135/95 lb) 1 minute Rest Tabata Ring Dips/ BENCH 1 minute Rest Tabata SL Deadlifts (100/55lbs) 1 minute Rest Tabata Handstand Push-Ups 1 […]