Tuesday August 23 2016

One of our CFSS Teens rocking this squat…. Looking good Josh! Warmup 200 m run on floor in frog position 10 arm extension R@L ball roll lats and upper trap 10 squat jumps 2 burpees 20 sec straight arm ring holds Strength Hang Squat Cleans/ alternative to clean is KETTLEBELLS 3 x 3 @ 50% […]

Monday August 22 2016

WEAR SOCKS TODAY Warm up 10 goublet squats with 3 point contact 10 double bounce moutian climbers with 2 sec hold each leg banded pulls, pushes and medial raises corner hip and ankle release with bands 1 min each position Strength A) Back Squat 4×4 @ 70%, 1×3 @ 75%, 2×2 @ 80%, 1×1 @ […]

Saturday August 20 2016

Team of 2-3 working together AMRAP 6 minutes 50 Double Unders 100 single skips 20 Wallballs Rest 1 min AMRAP 6 minutes 50 Double Unders or 100 single skips 20 Box Jumps Rest 1 min AMRAP 6 minutes 100 Single Skips 20 Slam ball Rest 1 min AMRAP 6 minutes 25 Double Unders or 50 […]

Friday August 19 2016

WARM UP 10 seated shoulder retractions 10 seated shoulder retractions plus hip lift 20 sec hold with hips up 10 burpees 2 cartwheels 5 depth jumps 5 clean jumps STRENGTH Alternate Front Squat and DB Bench press use SB or Bench 4sets x 9reps @ 70% hold 3 sec at BOTTOM WOD # 1 “5 […]

Thursday August 18 2016

  WEAK SKILL 15 OR 30 MINUTES ……PICK TWO IF DOING 30 MINUTES   WOD Hill sprints 10 x 15 sec of work 45 sec rest

Wednesday August 17 2016

Warm up 5 inch worm pushups with openers right and left 10 squats with 3 point contact, dowel 10 squats with naked bar lat release with ball upper trap release with ball 40 m run STRENGTH Strict Handstand Push Ups/ knees on box and flutter kicks 5 x 5 Strict Pull Ups/ Bands or rings […]

Tuesday August 16 2016

SUMMER BIRTHDAY SLED PULL warm up 10 – 3 point squats with dowel 10 side to side lunges 5 buprees 30 sec walking planks Mobility banded hip stretch, external rotation and ankle ball lat release STRENGTH Front Squat 7 x 5 @ 80% WOD For time: Run 1 mile 200 Double Unders* *Every time you […]

Monday August 15 2016

Some of our Competitive team and members showing off the new CFSS SWAG !   IF YOU ARE INTERESTED IN STEPPING UP YOUR GAME AND COMPETING, AND HAVE AT LEAST 1 YEAR WEIGHT LIFTING EXPERIENCE AND MOST IMPORTANT YOUR RATE OF INJURIES COULD GO UP DUE TO EXTRA TRAINING SESSIONS……COME HAVE A CHAT WITH ME, […]

Saturday August 13 2016

BIG HAPPY BIRTHDAY TO SUMMER FROM ALL OF US AT CROSSFIT SOUTH SURREY AND YOU MOMMY 🙂 For Time Teams of 3 Divide row evenly, switching every 200m. These will be sprints. Teammates will do PLANK will waiitng Divide the rest of the work evenly with one athlete working at a time. (Comp & Fitness) […]

Friday August 12 2016

E90 x 5: Front Squat x 3 @ 75% E90 x 3: Single Leg Stiff Leg Deadlift x 8-10 (per leg) E90 x 6: Snatch – max for the day or Incline Bench Press x 8 (heavier than last week) FOR TOTAL METRES: Row – 2 minutes, 90 seconds, 1 minute, 30 seconds. Rest 30 […]