Saturday September 28 2019
This is the picture Peace Arch sent me ….Cherly is hiding behind her husband! THIS RACE IS COMING UP Team work WOD #1 “JAS” 8 min am rap alternate partners Ladder 10-1 Landmine press KB Russian Swings @ manageable weight WOD #2′ JEFF” 9 min am rap ….. do together 10 […]
Friday September 27 2019
Love this shot of Nicki at the Classic ! OH thats a rep! Warm up Big 6 shoulder moves 10 jump squats hold for 3 second at bottom before going again. 2 cart wheels R and L side starts….. just try it ! 10 banded pulls 5 burpee depth jumps with full push up 10 […]
Thursday September 26 2019
Way to go Zuzana, rocked it at festivus and thank you for presenting Crossfit South Surrey. NEW SCHEDULE STARTS OCTOBER 1, 2019 CHECK OUT THE WEBSITE 5:45 am classes Monday to Friday Noon classes Monday and Wednesday 12:00 pm 5:30 classes Monday, Wednesday and Thursday 6:30 class Thursday Mobility 6:00 class Tuesday and Friday WEAK SKILL […]
New Schedule October 1 2019
Wednesday September 25 2019
Another Fierce gal! Great job Olivia at Festivus Warm up 10 S A pushups 10 goblet squats holding 2 seconds at bottom 10 ring rows or banded rows 10 renegade rows with Dbell Strength: The decline bench press is an excellent exercise for strengthening your lower chest muscles. … In a decline bench press, the […]
MOBILITY AND RELEASE
Tuesday September 24 2019
This girl is fierce ! Way to Go Nicki! Came in 30 out of 39 competitors and Thank you for Representing Crossfit South Surrey ! Tuesdays chipper…. terrible tens 30 minute AMRAP: 10 side box jumps side to side 10 ps weighted transverse lunges 25/20 20/15 15/12 lbs. 10 push jerks (135/95lb)shoulder issues use dBell […]
Sunday fun day September 22 2019
LOOK BACK IN YOUR BOOKS TO FEBRUARY 3 2019
Friday September 20 2019
Partners stretching Warm up 10 ps single leg walking DL 10 mb push up side to side 10 burpees 10 side to side lunges 2x gym walking hip openers 10 banded good mornings posterior chain release Strength SUMO DL 5 5 4 3 2 2 2 alternate with 8 high jump burps over bar […]
Thursday September 19 2019
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 beat swings. Recipe for success… DON’T […]