Tuesday June 7 2016
Happy Birthday Cathy…..Another VICTORY under your belt!! Looking forward to many more with you my friend on and off the muddy trails YOUR BIRTHDAY BUMPS ARE 45 BURPEES …..OH YA! AND A SLED PULL TO 16 AVE AND BACK……BECAUSE IT’S YOUR BIRTHDAY TODAY…. YOU CAN ASK ANYONE YOU WANT TO JOIN YOU ON THE BURPEES……CONSIDER […]
Monday June 6 2016
A BIG HAPPY BIRTHDAY TO PAVNEET AND GRIFFIN……..FROM EVERYONE AT CFSS WE LOVE BOTH OF YOU RASCALS, LET’S SEE HOW MUCH YOU LOVE US AFTER YOUR BIRTHDAY BUMPS!!! GRIFFIN 2X TO 16TH AVE AND BACK PLUS “KAREN” PAVNEET 1 X TO 16 TH AVE AND BACK PLUS “MINI KAREN” warm up 2x 25 Hollow Rocks […]
Saturday June 4 2016
CROSSFIT SOUTH SURREY WARRIOR ARE DOING THE SPARTAN TODAY, ELMER, MYSELF, CATHY, ANDREW, KRIS, NATALIE, CARSON, MARK AND JOSEE ARE ALL RUNNING TODAY…….WISH US LUCK….PICS TO FOLLOW…… PARTNER WOD WARMUP MB PASS E5MOM FIND A PARNTER AND DO 10 HIGH 5 IN PLANK 5 Rounds For Time Teams of 2- 3. Gauntlet Style. Start block […]
Friday June 3 2016
Warm Up 10 min EMOM Even: 6x Shuttle runs 10m Odd: Dips 12/10 Strength Clean Every 2 minutes, for 6 minutes (3 sets): 3 Clean Pulls + 3 High Hang Cleans + 3 Front Squats @ 65% of 1-RM Clean Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Clean Pulls + […]
Thursday June 2
TIME TO VOTE PEOPLE! SOCK ARE NUMBERS 1-13 LEFT TO RIGHT WEAK SKILL 15 MINUTE MARINE DRIVE RUN……BURPEE AND ALTERNATE SQUAT IN EVERY DRIVEWAY OR NO BURPEE OR SQUAT AND CARRY A MB THE WHOLE WAY……NO 4 OR 6 LBS BALLS PLEASE SCALED DOWN VERSION IS WALK FUN FUN FUN
Wednesday June 1 2016
MOBILITY TONIGHT AT 6:00PM AND WOD AT 5:00PM WARM UP 2RDS 200 m Run 10 Arm Circles 10 Arm Circles 10 Arm Hugs 10 Alternating Arm Swings10 Front-to-back Leg Swings /leg 10 Side-to-side Leg Swings /leg 10 PVC Passthroughs 10 PVC Overhead Squats10 DL WITH NAKED BARfoam roll quads and hamstrings Strength Deadlift 5 4 […]
May 31 2016
Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) Biceps Opening Curls […]
May 30 2016
3 Rounds: 6 Back Squat 12 Dumbbell Bench Press 5 rounds: 30 second AMRAP: push press (115/75lb) 30 seconds to get 5 box jumps (30/24in) 30 second AMRAP: toe to bar 30 seconds to get 10 box jumps (24/20in)
Saturday May 28 2016
Happy Saturday….Ed how’s that supervising going? I can’t resist but ask……have you signed up for the Spartan yet? WOD Teams of 4: If teams of 2 then its 100 reps not 200!!! Two people working while two people hold static position. If either team member who is in a static position breaks working partners must […]
Friday May 27 2016
PICK 2 STRENGTH AND THE LAST 7 MIN METCOMS OR 1 STRENGHT AND 2 METCOMS OR ALL 3 METCOMS NO STRENGHT WARM UP 2 rounds 10x PVC Pass Thru 10x Squat Jumps 5x Inch Worm 14 Ring Row 10 Hawaiian Squats 30 Sec Squat Rockers 10 m Butt Kicker Squat Rockers – YouTube https://www.youtube.com/watch?v=-qTADZ9TgvU […]