Friday MAY 31 2019

  WOW LAST DAY OF MAY…… LOOKING GOOD MISS EMILY AND CAN’T WAIT TO MEET OUR NEW BABY.       Strength: (20 Minutes) Tempo Deadlift  TEMPO 3/2/2  FROM GROUND 3 SEC, HOLD 2 SEC, 2 SEC DOWN….NO DROPPING THE BAR 5×3@77.5% 32X1 2×5@50% 32X1 2×5@75% 32X1 5×3@77.5% 32X1 WOD 1 For time: 30 Squat…

Thursday May 30 2019

  How low can you go WITHOUT a BUTT WINK!   Way to go Emma, all you hard work has paid off!  Bottom up squats, my fav.     Weak SKILL day   WHAT IT’S GOING TO BE THIS WEEK?  Spend 12 minutes on your week skill…. don’t know one, we would love to help…

New NON-Registered RMT

Hello all just want to give a warm welcome to Laura Jones a new NON-Registered RMT.   Cathy Walls had a accident, ran into a garage door and has whiplash!!   Not good and wishing her a speedy recovery! Cathy has referred Laura and I had a massage this am as well as Maria Greer…

Wednesday May 29 2019

  ZERO FUN HAPPENS HERE     WARM UP 5 x squat, step back into upward facing dog, step up, open arms right and left 5 cat cows, leaning back on heals 10 ps in in supine, pin shoulders back, do side to side hip rolls 10 lying  prone, using dowel, push arms straight out…

Tuesday May 28 2019

  HAPPY BIRTHDAY TO A VERY SPECIAL LADY, WHO HAS BEEN AN INSPIRATION TO EVERYONE AND HAS MADE CFSS A SPACE PEOPLE WANT TO COME TOO.  I HAVE BEEN VERY LUCKY TO KNOW EMILY AS A PARTICIPATE AND UNIT CLERK AT PEACE ARCH HOSPITAL AND THEN DRAGGING HER SELF IN WHILE TAKING THE RMT COURSE…

MONDAY May 27 2019

  The good old Mb warmup for these guy on Saturday! Noticed a few peeps in a resting position…..hmmm     Warm up 5 x though squat, jump back into upward facing dog, jump back to squat and open arms right and left 5 Cat cows 4 each direction, on all fours turn to the…

Sunday May 26 2019

PLEASE LOOK BACK IN YOUR BOOKS TO NOVEMBER 25  Two words today GRIFF, ULTIMATE HEROS, READ THEIR STORIES AND WOD….. JUST HELL! “In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his…

Friday May 24 2019

  CARDIO, CHIPPER AND EMOM ….. WHAT FUN …. Wod 1 4 rounds: Row 500m-Run 400 Rest 3 minutes   Wod 2 40 db deadlifts 30 db hang power cleans 20 db front rack lunges 10 db thrusters (35/25lb) Wod 3 10 minute EMOM: Alt. pushups+ slamballs or wallballs (20/14lb) + kb swings (53/35lb) *For…

Thursday May 23 2019

  FUN AT FESTIVUS ….. WAY TO GO JEFF AND OLIVIA   Weak Skill Day …  What have you been working on? Have you mastered it? If no Keep at it before moving on to another weak skill ! 12 MINUTE EMOM DO 2-3 reps and wait for the next minute, EG. T2B do 2-3…

Wednesday May 22 2019

Check out this action shot….. Amazing Warm up  10 partner mb toss  10 partner mb side toss, right and left side 10 banded shoulder circles  10 ps tall plank single arm rows  10 alternating push up openers on Mb  release hips  Strength 1/ 1/ 4 Back squats 5 5 5 5 5 10 min Emom…