Tuesday October 8 2019
CHIPPER TUESDAY LUMBERJACK For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (45/35 […]
Monday October 7 2019
warm up clean with dowel Strength set a EMOM clock OPTION 1 Every 2 minutes for 12 minutes: STRENGTH TRAINING 2-6 REPS 1 Clean + 2 Front Squat. do not add more reps building in weight OPTION 2 Every 1 minutes for 12 minutes: Add 1 rep each minute: HYPERTHROPHY TRAINING 8-12 REPS BUILDS […]
Sunday October 6 2019
NEW SCHEDULE LOOK BACK IN YOUR BOOKS TO 17 2019 ‘LINDA” PUSHED UP LINDA ADD A 100 M RUN IN BETWEEN TO SHAKE IT OUT 3 BARS OF LIFE (DEATH) 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) SHOULDER ISSUE DO INCLINE OR ASK FOR OPTIONS Clean (3/4 bodyweight) Use three separate […]
Saturday October 5 2019
TEAM WORK TODAY “DECK OF CARDS “ KING- 10 Front squats DBells Queens – 1 min rest Jack – 10 Med ball cleans Ace – 400 m run with something in your hands ??? Clubs – jump squats Spades – planks jacks Diamonds – Pull ups or pull backs with bands Hearts – push […]
Friday October 4 2019
Have you signed up yet ?? Warm up 10 weight plate squats 10 jump lunges alternating sides 10 burpees depth jumps 10 kettle bell sea-saw presses review SPLIT JERK Strength Split Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. WOD #1 Clean Complex EMOM 10 minutes Clean + Hang clean […]
Thursday October 3 2019
Pumpkin run fundraiser lets get ready !! Weakness and choose a WOD 1 or 2 DO 4-8 reps or 20-30 second hold. Rope Climb 15min WOD 1 Nicole 20 minute AMRAP: Run 400m max rep of trusters WOD 2 Metcon A) 5×2 min on 1 min off: 10 db devils press (35/25lb)- max calorie […]
New Schedule changes
PLEASE NOTE WE HAVE ADDED OPEN GYM TO MONDAY AND WEDNESDAY AT 6;30PM FOR THOSE WHO CAN’T MAKE IT TO THE 5:30PM CLASS. WE WILL BE ADDED THIS AS A CLASS SOON AS DEMAND INCREASES.
TUESDAY OCTOBER 1 2019
NEW SCHEDULE STARTS TODAY WITH A NEW 5:45 AM CLASS ….. LIFTING TUESDAY CHIPPER Strength/Skill: 3 rounds of 10 ring dips and 10 T2B WOD: 400m Run 26 HRPUs 200m row 26 KBS (70/53) 400m run 26 abmat sit ups 200m row 26 deadlifts (135/85) 400m run 26 air squats 200m row […]
Monday September 30 2019
Warm up 10ps single leg deadlifts 10 walking lunges with torso rotation 10 MB cleans the big 6 shoulder review snatch 10 minute EMOM: Strength chose 1st 5 minutes: 1 Power clean + 1 hang power clean + 2 O/H squats 2nd 5 minutes : 1 Power clean + 4 O/H squats *Start ~50% 1RM […]
Sunday September 29 2019
LOVE THIS PIC! GREAT JOB PHAE AND THANK YOU FOR REPRESENTING CROSSFIT SOUTH SURREY LOOK BACK IN YOUR BOOK TO FEBRUARY 10 2019 “Tabata Painstorm” Get your station ready Seven Tabatas in minutes Tabata Thrusters (95/65 lb) 1 minute Rest Tabata Pull-Ups 1 minute Rest Tabata Cleans (135/95 lb) 1 minute Rest Tabata Ring Dips/ […]