Friday 12 2019
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C 0r E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight […]
THURSDAY July 11 2019
Warm up Foam roll lats straight arm extension of foam roller on wall …deep squat pull over ..keep narrowing arms kneeling landmine press to pull though prone dowel straight arm lifts Standing dowel pull behind back Weak Skill day DIPS anyone… watch for shoulder dumping WOD # 1 21 15 12 9 Cutsy […]
Wednesday July 10 2019
WELL IT’S OFFICIAL NEW PLACE FOR CFSS warm up Banded hip warm up 10 banded I.. external rotation turn thumbs out 10 banded T…….” 10 banded Y…….” 10 elbow planks openers 10 S A push ups Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even […]
Tuesday July 9 2019
Jasmine with Christine Girard and her gold and bronze medals …. What a great night and workshop ! Warm up Big 6 shoulder series Practice cleans…. Beginner under 6 month stay hang position 10 clean jump straight arm shrug 10 clean jump shrug … fast elbows to turn over 10 clean jump shrug, […]
Monday July 8 2019
INCREDIBLE WORKSHOP WITH THE WORLD RENOWNED CHRISTINE GIRARD….Went around and cleaned everyone faculty movement patterns! BEST FRIDAY NIGHT EVER RCMP….Operational Conditioning Units, work out log book workout #202 Warm up 5 cat cows 5 ps threat the needle to open arm Planks – External rotation of shoulders hold 20 sec Planks […]
Saturday July 6 2019
Trophy Saturday…. We were all winners today WEEKEND CLASSES START AT 9:00AM FOR THE SUMMER MONTHS 30 min cap One partner is dragging a sandbag 2x room or running 200 m with a mb while the other start down the list. When athlete 1 come back they take over where Athlete 2 was in […]
Sunday July 6 2019
REMEMBER ALL WEEKEND CLASSES START AT 9:00AM NOT 10:00AM FOR THE SUMMER LOOK BACK IN YOUR BOOK TO January 6 2018 for this one! “MARCONI” PILLAR CROSSFIT HERO WOD For Time (with a Partner) 2,382 meter Row….. while waiting do planks Then, 20 Rounds of: 11 Toes-to-Bars 20 Air Squats 16 Kettlebell Swings (1.5/1 pood) […]
July 6 Saturday 2019
REMINDER THAT THE WEEKEND CLASSES SATURDAY AND SUNDAY ARE STARTING AT 9:00AM NOT 10:00AM FOR JULY AND AUGUST !
Friday July 5 2019
GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A WORKSHOP/ WOD !! I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN SOME IMPORTANT […]
Thursday July 4 2019
GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A WORKSHOP/ WOD !! I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN SOME IMPORTANT […]