Tuesday Home wod #46 May 12 2020
MISSING OUR AMAZING MEMBERS AND ADVENTURES TOGETHER Minimal Equipment WOD A) 20 minute AMRAP: 18 goblet squats 18 down does up up in plank Bodyweight WOD A) 5 rounds for time of: 10 bent over backpack rows 10 lateral hops over backpack 10 backpack squat cleans 10 lateral hops over backpack *20 minute time cap […]
SUNDAY MOTHERS DAY !! MAY 10 2020
HAPPY MOTHERS DAY TO ALL THE WONDERFUL MOTHERS… ENJOY YOUR DAY!
Saturday Lifting Day May 9 2020 post # 44
LIFTING CLASS WILL BE BACK ! Post # 45 STRENTGH Hang Power CLEAN 5 5 5 5 5 Alternate with 5 burpees over the bar after each round Wod 5 rds 10 Ps Single arm snatch 10 seated banded pulls 5 per renegade push to ceiling in plank or scaled from knees 200 m […]
Friday May 8 2020 MARCH 24 REPEAT # 10
Please look back in your books to March 24, 2020 Total homeowds posted to date # 44 5 rounds: CARDIO CRAZE by SUMMER 30 sec high knees 10 sec rest 30 sec butt kicks 10 sec rest 30 sec jumping jacks 10 sec rest 30 sec side plank right 10 sec rest 30 sec […]
Thursday May 7 2020 REST DAY
RENO UPDATE HELLO EVERYONE RENOVATIONS ARE COMING ALONG, WE HAD A FEW SET BACK DUE TO COVID-19 FOR SURE BUT WE ARE MOVING ALONG AT A GOOD PACE NOW. I KNOW YOU ALL WANT TO KNOW WHEN THEY WILL BE FINISHED, “SOON” IS ALL I CAN SAY AT THIS POINT. I WILL BE […]
Tuesday May 5 repeat wod #9 total post #42
WOW WHAT A HAM… OH MY GOSH WHAT A SMILE EVAN HAS ON HIS ADORABLE LITTLE FACE. THANKS EMILY FOR SHARING HOW YOUR SPENDING YOUR TIME AND THIS KILLER WOD! BIG THANK YOU FOR SUPPORTING CFSS 7 rounds: YOU KNOW YOU WILL FEEL THIS ONE! LOOK BACK IN YOUR BOOK TO MARCH […]
Wednesday May 6 2020 Home wod # 43
MEMBERS AND FRIENDS WOULD LOVE TO GET SOME NEW PICS ! ANYTHING CROSSFIT SOUTH SURREY RACHEL’S AND DAN’S DOGGY STRENTGH CLEAN AND JERK 4 4 4 4 4 4 WOD 5/5 6/6 7/7 8/8 9/9 10/10 LADDER Split Lunge per side Side box step ups with a strict press Pendlay rows with 3 […]
Monday May 4 repeat wod # 8 post #41
A GREAT WOD FROM THIS TALENTED PERSONAL TRAINER, NSCA CONDITIONING COACH, DEGREE IS KINESIOLOGY, WIFE, MOTHER AND ALL AROUND ATHLETE SONIA HERREWIG AND MY BFF. You can change exercise between 20 pushups or 20 dips etc For time Run 400 m 50 air squats/with weights Run 400 m 50 pushups/DIPS Run 400 m 50 […]
Sunday Fun day REST-DAY May 3 2020
COACHES WE HAVE BEEN REPLACED BY CHRIS’S CAT. PLEASE MEET ABBEY.… I WONDER IF SHE IS TOO NICE?? HAPPY YOU ARE ENJOYING THE EQUIPMENT CHRIS ! PLEASE SEND IN SOME PICTURES I CAN POST …..
Saturday May 2 2020 home wod # 40 !! No repeat
SKILL: OLYMPIC LIFTING CLEANS EMOM DO 3 X FOR 10 MIN Clean pull w/pause @ knee then full hang clean WOD 15 min AMRAP 10 Single arm kettlebell swing or Odd Object 10 Wall balls 10 bar/ dumbbell/ Odd Object hang cleans 3x 45 second hold Goblet squats