Thursday September 19 2019
WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe for success… DON’T […]
Wednesday September 18 2019
FESTIVUS, OLIVIA, PHAE AND ZUZANA ALL HAD A GREAT TIME WHILE REPRESENTING CFSS…. Excellent job ladies ! warm up 5 cat cows 10 per side kneeling opposite band pulls 10 per side kneeling elbow openers 100 m walk .. pinch carry weight plate 2 min rig squat ankle release and […]
Tuesday Sept 17 2019
Wow what a feeling wading with the sun on you ! Strength/Skill: find 1 rm turkish get up 50 flutter kicks 10 min WOD: 1 Chipper 50 box step overs (24/20) 40 push presses (95/65) 30 slam balls (30/20) 20 KBS (53/35) 10x room up down carry AHAP 20 KBS 30 slam balls 40 push […]
Monday September 16 2019
Warm up 5 inch worms with arm openers right and left 5 tempo push up 2/2/2 20 sec ISO lunge holds … right and left …. banded hip and ankle release review back squats, thruster and cleans Back Squats then pick a wod 1 or 2 2 × 4 @75-80% 2 […]
Sunday September 8 2019
LOOK BACK TO JANUARY 19 2019 “KELLY” 5 Rounds For Time 400 meter Run 200 M 30 Box Jumps (24/20 in) MH 30 Wall Ball Shots (20/14 lb) MW “Kelly,” one of CrossFit’s classic,“Girls” workouts, was first posted on crossfit.com as the workout of the day for Sunday, April 10, 2005 (050410).
Thursday September 5 2019
NEW DIGS WEAK SKILL DAY OR REST DAY Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe […]
Wednesday September 4 2019
19.3 today… We are ready Warm up 400 m run around other unit 10 S A push ups 10 in lunge position cross body kettle bell lifts 6 plank, push up, jump to squat, stand…. repeat Hamstring stretch with bands demo moves 19.3 Workout 19.3 For time: 200-ft. S A dumbbell overhead lunge 50 […]
Tuesday September 3 2019
WE ARE IN AND READY FOR CLASSES. PLEASE USE THE FRONT DOOR AND SIGN IN, THIS WILL HELP US SERVE YOU BETTER! WE ARE ALL LOOKING FORWARD TO SEEING EVERYONE! WOD SURPRISE
Monday SEPTEMBER 2 2019
REMEMBER NEW GYM IS OPEN SEPTEMBER 3 2019 CLASS IS CANCELLED TODAY DUE TO STAT HOLIDAY, LABOUR DAY REMEMBER NEW GYM IS OPEN SEPTEMBER 3 2019 DOESN’T MEAN YOU GET A DAY OFF PLEASE WOD at HOME 10 HILL SPRINTS 10 SEC WORK 50 SEC REST 100 HOLLOW ROCKS
Sunday September 1 2019
CLASS IS CANCELLED TODAY DUE TO OUR MOVE TO 111- 15292 CROYDON DRIVE ENJOY YOUR LONG WEEKEND DAY OFF OR 21 15 9 CRAB GET UP PUSH UPS 10 SEC SPRINTS THEN GO TO THE PNE