Monday December 16 2019

  Weighted Vests Anyone ??   Warm up 10 wall squats in supine position with dowel pull over.  protract your shoulder blades 10 down ward dog opening shoulder  10 straight arm presses in bench  1 min lat release on foam roller 10 single arm push ups  release foreman with barbell wrist stretches  Barbell Stamina 5 […]

Sunday December 15 2019

  NO SUNDAY CLASSES until January Please look on the website to travel wods and work out at home or away   

Saturday December 14 2019

FUN TIME OPEN 2020 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 entire […]

Friday December 13 2019

          IF ANY NECK OR SHOULDER INJURIES OR EXCESSIVE TIGHTNESS… NOTHING OVERHEAD PLEASE. DO LANDMINE PRESSES OR FRONT SQUATS Strength  Overhead Squat 5 4 3 2 2  Choose your AMRAP  1. AMRAP 20:   15 Overhead Squats (95/65) 30 Double Unders 60 SS 15 Deadlifts (95/65) 30 Double Unders 60 SS 1 […]

Thursday December 12 2019

Throw back Thursday It’s a Grind WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then […]

Wednesday December 11 2019

Some Highlights of our Saturday Night CFSS Xmas Party WARM UP  10 banded straight arm circles 10 hammer curls, band under feet 10 banded tricep press, band under feet 10 sp sl band pull flexion and extension  warm up dl, cleans  STRENTGH Incline Bench Press 5  4 3 3 2 2 2 ALT SIDE TO […]

Tuesday December 10 2019

  Evans watching CHIP AWAY AT THESE FUN WODS   WOD 1 15m AMRAP 400m Run 7 Overhead Squats (95/65) 10 Pull Ups WOD 2 9-7-5-4-3-2-1 ManMakers (35/25) Plank opposite elbow to opposite knee Air Squats( add jump if feeling frisky) ADVANCED 10-9-8-7-6-5-4-3-2-1 Manmakers (55/35) Toes to Bar Goblet Squats (55/35) WOD 3 5 ROPE […]

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 […]