Thursday MAY 14 2020 Repeat wod # 12 POST#48
Coach Rachel with her puppy ??? What happened ! ANOTHER GREAT BODY WEIGHT WORKOUT! LOOK BACK IN YOUR BOOKS TO MARCH 26 2020 IF YOU DON’T HAVE A KETTLEBELL, LOOK AROUND FOR ANYTHING HEAVY… EVEN A ROCK ! THIS IS A GREAT EXAMPLE OF USING 1 KBELL ONLY ! VERY VERY LITTLE EQUIPMENT […]
Wednesday May 13 2020 repeat wod # 11 POST #47
THIS WORKOUT IS FROM OUR FRIEND AND MEMBER ANDREW TIKTE. ANDREW HAS BEEN A LONG TERM CFSS MEMBER AND ALWAYS THERE TO HELP ANYONE OUT, GIVE ADVISE, LISTEN AND CFSS WOULD SUCK WITHOUT HIM! LET’S SEE IF WE STILL LIKE ANDREW AFTER THIS WORKOUT HE SHARED WITH US! BIG THANK YOU FOR SUPPORTING CFSS […]
Tuesday Home wod #46 May 12 2020
MISSING OUR AMAZING MEMBERS AND ADVENTURES TOGETHER Minimal Equipment WOD A) 20 minute AMRAP: 18 goblet squats 18 down does up up in plank Bodyweight WOD A) 5 rounds for time of: 10 bent over backpack rows 10 lateral hops over backpack 10 backpack squat cleans 10 lateral hops over backpack *20 minute time cap […]
SUNDAY MOTHERS DAY !! MAY 10 2020
HAPPY MOTHERS DAY TO ALL THE WONDERFUL MOTHERS… ENJOY YOUR DAY!
Saturday Lifting Day May 9 2020 post # 44
LIFTING CLASS WILL BE BACK ! Post # 45 STRENTGH Hang Power CLEAN 5 5 5 5 5 Alternate with 5 burpees over the bar after each round Wod 5 rds 10 Ps Single arm snatch 10 seated banded pulls 5 per renegade push to ceiling in plank or scaled from knees 200 m […]
Friday May 8 2020 MARCH 24 REPEAT # 10
Please look back in your books to March 24, 2020 Total homeowds posted to date # 44 5 rounds: CARDIO CRAZE by SUMMER 30 sec high knees 10 sec rest 30 sec butt kicks 10 sec rest 30 sec jumping jacks 10 sec rest 30 sec side plank right 10 sec rest 30 sec […]
Thursday May 7 2020 REST DAY
RENO UPDATE HELLO EVERYONE RENOVATIONS ARE COMING ALONG, WE HAD A FEW SET BACK DUE TO COVID-19 FOR SURE BUT WE ARE MOVING ALONG AT A GOOD PACE NOW. I KNOW YOU ALL WANT TO KNOW WHEN THEY WILL BE FINISHED, “SOON” IS ALL I CAN SAY AT THIS POINT. I WILL BE […]
Tuesday May 5 repeat wod #9 total post #42
WOW WHAT A HAM… OH MY GOSH WHAT A SMILE EVAN HAS ON HIS ADORABLE LITTLE FACE. THANKS EMILY FOR SHARING HOW YOUR SPENDING YOUR TIME AND THIS KILLER WOD! BIG THANK YOU FOR SUPPORTING CFSS 7 rounds: YOU KNOW YOU WILL FEEL THIS ONE! LOOK BACK IN YOUR BOOK TO MARCH […]
Wednesday May 6 2020 Home wod # 43
MEMBERS AND FRIENDS WOULD LOVE TO GET SOME NEW PICS ! ANYTHING CROSSFIT SOUTH SURREY RACHEL’S AND DAN’S DOGGY STRENTGH CLEAN AND JERK 4 4 4 4 4 4 WOD 5/5 6/6 7/7 8/8 9/9 10/10 LADDER Split Lunge per side Side box step ups with a strict press Pendlay rows with 3 […]
Monday May 4 repeat wod # 8 post #41
A GREAT WOD FROM THIS TALENTED PERSONAL TRAINER, NSCA CONDITIONING COACH, DEGREE IS KINESIOLOGY, WIFE, MOTHER AND ALL AROUND ATHLETE SONIA HERREWIG AND MY BFF. You can change exercise between 20 pushups or 20 dips etc For time Run 400 m 50 air squats/with weights Run 400 m 50 pushups/DIPS Run 400 m 50 […]