Monday September 30 2019

Warm up  10ps single leg deadlifts 10 walking lunges with torso rotation 10 MB cleans the big 6 shoulder review snatch 10 minute EMOM: Strength chose 1st 5 minutes: 1 Power clean + 1 hang power clean + 2 O/H squats 2nd 5 minutes : 1 Power clean + 4 O/H squats *Start ~50% 1RM…

Sunday September 29 2019

LOVE THIS PIC! GREAT JOB PHAE AND THANK YOU FOR REPRESENTING CROSSFIT SOUTH SURREY LOOK BACK IN YOUR BOOK TO FEBRUARY 10 2019 “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/…

Saturday September 28 2019

This is the picture Peace Arch sent me ….Cherly is hiding behind her husband! THIS RACE IS COMING UP        Team work       WOD #1  “JAS”      8 min am rap alternate partners  Ladder 10-1 Landmine press KB Russian Swings @ manageable weight WOD #2′ JEFF” 9 min am rap ….. do together  10…

Thursday September 26 2019

Way to go Zuzana, rocked it at festivus and thank you for presenting Crossfit South Surrey. NEW SCHEDULE STARTS OCTOBER 1, 2019 CHECK OUT THE WEBSITE 5:45 am classes Monday to Friday  Noon classes Monday and Wednesday 12:00 pm 5:30 classes Monday, Wednesday and Thursday 6:30 class Thursday Mobility 6:00 class Tuesday and Friday WEAK SKILL…

Wednesday September 25 2019

Another Fierce gal! Great job Olivia at Festivus Warm up  10 S A pushups  10 goblet squats holding 2 seconds at bottom  10 ring rows or banded rows  10 renegade rows with Dbell  Strength: The decline bench press is an excellent exercise for strengthening your lower chest muscles. … In a decline bench press, the…

Tuesday September 24 2019

This girl is fierce !  Way to Go Nicki! Came in 30 out of 39 competitors and Thank you for Representing Crossfit South Surrey ! Tuesdays chipper…. terrible tens 30 minute AMRAP: 10 side box jumps side to side 10 ps  weighted transverse lunges 25/20  20/15  15/12 lbs. 10  push jerks (135/95lb)shoulder issues use dBell…

Friday September 20 2019

Partners stretching Warm up 10 ps single leg walking DL  10 mb push up side to side   10 burpees 10 side to side lunges 2x gym walking  hip openers 10 banded good mornings posterior chain release Strength SUMO DL  5 5 4 3 2 2 2  alternate with 8 high jump burps over bar  …