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…

Tuesday December 3 2019

  Oldie but a goodie, our first ever CFSS xmas party on OB ave. See everyone Saturday at 5:30 pm  Game at 8:00pm Sharp!   This Chipper has been tested and it’s great! Chipper Tuesday 400 m run 400 m row 20 cal bike 20 weighted box step overs 20 thrusters 20 devils presses 20…

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…