Sunday March 1 2020

LOOK BACK IN YOUR BOOKS TO October 6 2019 ‘LINDA”  PUSHED UP LINDA ADD A 100 M RUN IN BETWEEN TO SHAKE IT OUT   3 BARS OF LIFE (DEATH) 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) SHOULDER ISSUE DO INCLINE OR ASK FOR OPTIONS Clean (3/4 bodyweight) Use three separate barbells.…

Saturday February 29 2020

Trophy Saturday…. We were all winners today!!  See everyone next Saturday! 35 min cap One partner is picking one of these move…. while the other partner goes down the list  1. dragging a sandbag 2x room or 2. running 200 m with a mb or  3. hanging from rig doing knee raises with a bouncy…

Friday February 28 2020

Warm up 8 ps DBell  windmills 10x bear squats..push back into semi squat from plank 5 x push up to downward dog 10 sp reverse lunge with overhead reach using weight plate  10 sp diagonal band pull aparts  12 side to side hip rotation  Strength …Combo 6 6 6 6 6 6 Hang cleans with…

Wednesday February 26 2020

 Teen class coached by Coach Rachel, I told them to do something silly this is what I got!    Warm up  15 minutes please nothing overhead is shoulder or neck or mobility issues.  Shin roll out ; 30sec per side Ankle Joint Mobilization; 20 reps per side, use band Straight Leg Raise; 15 per side,…

Thursday February 25 2020

FACT:  Mrs Brunner was pregnant for this throw down competition and was wondering why her legs felt SO HEAVY !!   NECK OR SHOULDER ISSUES NOTHING OVERHEAD  Weak skill Day   STRICT PULL UPS ANYBODY????   TEMPO 1/0/3-5   START Beginners to advanced 1* PARALLEL GRIP …RINGS…. FOREARM AND BICEP ASSIST 2. *BICEP GRIP…  BICEP…

Tuesday February 25 2020

START THEM YOUNG HAPPY Tuesday Chipper Tuesday WOD: EMOM for 16 mins Mins 1,5,9,13 – 50 DUs  100 SS Mins 2,6,10,14 – 15 push ups/ USE BAND AROUND WAIST FOR RIG  Mins 3,7,11,15 – 100m run Mins 4,8,12,16 – 10 pull ups/ RING, RIG, BANDED, JUMP FROM BOX   WOD: 3RFT… Cardio action 500m row…

Monday February 24 2020

    Warm up  10 alternating lifts from bird dog in plank…. do knees for scaled 10 supine alternating toe touches 2x banded walks for hips 2 min squat hold on rig …. moving side to side for ankle release   ball release for pec and stretch on wall  Strength Romanian split squats 5×5 back…

Friday February 21 2020

THIS IS WHAT HAPPENS WHEN YOU GO MISSING FOR A EW DAYS YOU GET “THE TEXT” FROM THE GANG Warm up  50 single unders then  10 ps 1/2 Turkish get ups  10 frog bridges with overhead reach  10 sp single leg slam balls 10 sp  kettle bell across body swings  warm up for box step…

Sunday February 23 2020

LOVE THIS PIC! GREAT JOB PHAE AND THANK YOU FOR REPRESENTING CROSSFIT SOUTH SURREY LOOK BACK IN YOUR BOOK TO FEBRUARY 10 2019 NOTHING OVERHEAD IF SHOULDER MOBILITY OR NECK AND SHOULDER PAIN “Tabata Painstorm” Get your station ready Seven Tabatas in minutes Tabata Thrusters (95/65 lb) Front Squat  1 minute Rest Tabata Pull-Ups/ ring…

Thursday February 20 2020

HAPPY BIRTHDAY MARIA, OMG WHAT CAN I SAY!  MARIA YOU BRING SO MUCH EXCITEMENT TO THE GYM AND ALWAYS HAVE US LAUGHING AND SO HELPFUL TO OTHERS. TURNING 50 AND CLIMBING THE ROPE!  WE LOVE YOU SWEETIE, DON’T CHANGE  XOXO Warm up  10 Med ball speed skater  10 split lunge dumbell clean with MB 10…