Monday December 19 2016
Super Proud of Rachel Hendry for doing her very first Provincial and taking home the bronze. ……Way to go Girl….We are so fortunate to have you at CFSS. Enjoy your Victory. Warm up 10 seated shoulder openers 10 bridge shoulder openers 5 inch worm with push up 10 cross moutian climbers 2x duck walk […]
Sunday December 18 2016
PLEASE PLEASE PLEASE WEAR INDOOR SHOES, NOT SHOES YOU WALKED TO YOUR CAR AND THEN INTO THE GYM. BRING YOU WINTER BOOTS AND CHANGE AT FRONT DOOR, PLEASE ENCOURAGE EVERYONE TO DO THIS…………….THANKS AND PLEASE NO WODS WITH RUNNING IN THEM, FOR OBVIOUS REASONS 🙂 UNTIL SALT CLEARS. CFSS LOVE YOU GUYS
Thursday December 15 2016
Michelle Wand and Rachel Henry will be competing this SATURDAY DECEMBER 17 Rachel at 2:00pm and Michelle Sunday at 10:00am WHERE: Semiahmoo high School FOR: PROVINICAL WEIGHT LIFTING COMPETITION TIME: TBA PART OF CHRISTINE GIRARD’S LIFTING CLUB, KILOPEN, this is Michelle’s 2nd comp and she rocked the first one getting her to this provinical level. […]
November 17 2016
Metcon (Time) For Time: 50 Shuttle Sprints, using planters outside for landmarks * EVERY 60 seconds do 5 squat rest 5 min then.. Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees rest 5 min then.. Metcon (Time) 70 RKBS * EVERY 60 seconds do 2 Push-Ups Metcon (Time) 80 WALL BALLS * […]
Wednesday November 16 2016
HAPPY MOBILITY TIME Stength 4 3 2 1 1 1 Turkish get ups warm up with naked bar or dowel Barbell Complex – Work up to a Heavy Set – 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead * Unbroken, the barbell never leaves the athlete’s hands until all […]
Saturday November 19 2016
Teams of 2 BRING LONG SOCKS TODAY !!! One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on […]
Tuesday November 15 2016
Lifting class tonight with the one and only Christine Girard. This is Michelle warming up for her lifts on Saturday. WARM UP 2x 200 m run 50ps single leg skips / 25 ps 5 Goublet squats into 10 side to side lunges 20 sec strict ring holds db light weights do Biceps, Tricep, medial […]
Monday November 14 2016
BIG CONGRADULATIONS TO MICHELLE FOR ROCKING HER FIRST WEIGHT LIFTING COMPETITION… MICHELLE HAS QUALIFIED FOR THE PROVINCALS AND RACHEL AND HERSELF WILL BE COMPETING TOGETHER IN NOVEMEBR !!! GREAT JOB MICHELLE…. Warmup 3x 10 bar only bench press 30 sec pec stretch seated shoulder retractions x 10 seated shoulder retractions int bridge […]
Saturday November 12 2016
Teams of 2 BRING LONG SOCKS TODAY !!! One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on to […]
Tuesday November 8 2016
Lifting class tonight with Christine Girard !!! Where will you be?? EMILY DO A WARM UP FOR US !! A. Bench Press 5 4 3 2 1 1 or Strict Press 5 4 3 2 1 1 B. Complete as many rounds and reps as possible in 10 minutes of: 5 O/H squats (155/105 lbs) […]