Sunday December 1 2019

THIS IS THE FIRST SUNDAY WOD WE DID.  SINCE THEY ARE BENCH MARK AND HERO WODS PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY SEPTEMBER 16 2018 AND SEE WHAT YOU DID AND RECORD NEW NUMBERS.   DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS?  BENCH MARK WODS ARE FOR YOU…

Saturday November 30 2019

OMG IT’S December 1 TOMORROW AND JUST A FRIENDLY REMINDER, CFSS XMAS PARTY WHERE: 1082 165 STREET WHEN; DECEMBER 7 AT 6;00PM WHAT TO BRING: APPY FOR ALL TO SHARE WHAT ELSE TO BRING:  $20 DOLLAR GIFT FOR OUR GAME IF YOU WANT TO PLAY ATTIRE: DRESS AS FANCY AS YOU WANT TO!  WE ARE…

Friday November 29 2019

  EPIC PICTURE   Macho Man Complex Build to Heavy Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks *Lift every1:30 –  2:00 x 5 sets   AMRAP 12: 3 Rounds of Macho Man (135/95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks 3 Rounds  10 Dumbbell…

Wednesday November 27 2019

  OH I think Andrew can jump over a higher box!   Great job Andrew! Warm up  10 lunges with torso twists using MB 10 side to side lunges using MB 10 ps towel slides for hamstrings 10 planks moving in a circle left and right  10 ps single leg around the world with weight…

TUESDAY November 26 2019

Warm up  6 big six banded shoulder work  10 ps shoulder openers  5 ps thread the needle  10 shoulder retractions making a circle motion, forward and back hip openers  Tuesdays chipper “SLED FUN” Break this up any way you want…. just get it done! 30 minute AMRAP 100ft OH plate lunge (45/25lb) 20 push jerks…

Monday November 25 2019

PLEASE BRING SOME ITEMS FOR THE PEOPLE LESS FORTUNATE I KNOW IF YOU WERE TO GO IN YOUR CLOSET YOU WOULD FIND A WARM COAT YOU NEVER WEAR ??  GO LOOK ! WARM UP  5 cat cows 10 ps bird dog with band pulls wall stretches for pec and legs foam roll posterior chain 10…

Sunday November 24 2019

“AXEL” 6 Rounds for time 9 box jumps 11 reverse curls on rig, core, use Sball for increases challenge 12 wall ball shots starting at 1:00, perform 1 burpee at the top of each minute wearing a weight vest or using weights.  Keep adding a burpee until your done all 6 rounds Significance: – 1…

Saturday November 23 2019

Partner Training TEAMS OF TWO score is based burpee box jumps …… yes I know ….mean CURCUIT 1 EMOM EVERY 2 MIN ON THE MINUTE FOR 30 MINUTES   2 PERSON SLED PUSH… SIDE WALK if sunny ROPE CLIMBS BANDED PUSHUPS PARKING LOT SPRINTS BURPEE BOX JUMPS OVER, ON, STEP….. THIS IS MEAN  

Friday November 22 2019

BOOK YOUR MASSGAE TODAY WITH CATHY WALLS.   SEASIDEPHYSIO.CA Warm up  10 ps Palloff press, knee down  10 ps elbow opener  release forearm and lats with balls 2 min per area  then  3 rds  ring pulls 10 jump squats  in plank 10 shoulder retraction  10 ps bend over shoulder circles    Push Jerk , shoulder…

Thursday November 20 2019

Great example of a single leg DL, flat back and head in down keeping spine in alignment ….Bosu can be used to add increased difficulty..  Great job Nick Warm up 5 each position All fours elbow opener start at bottom then do 5 and start at the top of the move 8 x from all…