Friday December 13 2019
IF ANY NECK OR SHOULDER INJURIES OR EXCESSIVE TIGHTNESS… NOTHING OVERHEAD PLEASE. DO LANDMINE PRESSES OR FRONT SQUATS Strength Overhead Squat 5 4 3 2 2 Choose your AMRAP 1. AMRAP 20: 15 Overhead Squats (95/65) 30 Double Unders 60 SS 15 Deadlifts (95/65) 30 Double Unders 60 SS 1 […]
Thursday December 12 2019
Throw back Thursday It’s a Grind 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 […]
Wednesday December 11 2019
Some Highlights of our Saturday Night CFSS Xmas Party WARM UP 10 banded straight arm circles 10 hammer curls, band under feet 10 banded tricep press, band under feet 10 sp sl band pull flexion and extension warm up dl, cleans STRENTGH Incline Bench Press 5 4 3 3 2 2 2 ALT SIDE TO […]
Tuesday December 10 2019
Evans watching CHIP AWAY AT THESE FUN WODS WOD 1 15m AMRAP 400m Run 7 Overhead Squats (95/65) 10 Pull Ups WOD 2 9-7-5-4-3-2-1 ManMakers (35/25) Plank opposite elbow to opposite knee Air Squats( add jump if feeling frisky) ADVANCED 10-9-8-7-6-5-4-3-2-1 Manmakers (55/35) Toes to Bar Goblet Squats (55/35) WOD 3 5 ROPE […]
Monday December 9 2019
TODAY JASMIN KIM IS ATTENDING HER GRAD PARTY FOR COMPLETING HER STUDIES TO BECOME A NATURALPATHIC DOCTOR! THIS IS A VERY BIG THING AND WE ARE ALL SO PROUND OF YOU !! Warm up 5 x though squat, jump back into upward facing dog, jump back to squat and open arms right and left 5 […]
December 7 2019
SEE EVERYONE TONIGHT AT 6:00PM COMPLETE PARTNER WORKOUT – 30 MINUTE AMRAP E4MOM DO 2 PARTNER BURPEES …. BURPEE OVER YOUR PARTNER 2 X THEN RESUME WOD **Only 1 partner works at a time during snatches, squats, pushups and pullups. Reps split between partners **Partners perform running and rowing simultaneously (both partners perform the […]
Saturday December 7 2019
PARTY TIME AT CAROLYN AND ELMER NEUFELD’S HUMBLE HOME TIME : 6:00 PM SHARP PLACE: 1082 165 STREET SURREY WEAR: DRESS UP OR NOT BRING: SMALL APPY DISH TO SHARE GAME: PLEASE BRING A 20 DOLLAR GIFT EACH IF YOU WANT TO PLAY COMPLETE PARTNER WORKOUT – 30 MINUTE AMRAP E4MOM DO […]
Friday December 06 2019
Christmas Party tomorrow at 6:00 pm…Game face at 8:00pm Warm up , lat and shoulder mobility Foam roll lats 1 min per side Straight Arm bent extension 8 x Deep squat on wall will doing dowel pullovers 10 PS Landmine push opening lats Rope climbs 1-2 every 2 min for 12 minutes 10 ps alternate […]
Thursday December 5 2019
EAT MORE OFF THESE WARM UP 10 PS Spine Opener 10 banded pullovers 10 external rotation in side plank position, small weight 3-5lbs 10 weighted roll ups 10 side to side kettlebell swings 10 push up, showing band from high rig Weak Skill 8 minutes to work on a weak skill Weak skill 10-20 second […]
Wednesday December 4 2019
All the girls see everyone on Saturday at 5:30pm… Game face on at 8:00pm Warm up cat cow, kneeling in lunge elbow opener 10 weight plate roll up to standing 10 reverse curls to weight plate push 10 ps single leg side plank elbow to knee 10 full plank bird dog Tempo Front Squat […]