Tuesday June 4 2019
WOD: For time: 50 banded push ups 40 DB Box Step-Over (50/35#, 24/20″)* 30 Devil’s Press (50/35#)** 20 Burpee Box Jump-Over (24/20″)*** use small box, weight plate 10 Strict Handstand Push-up**** 10 sec wall holds Core: (Bonus Work) 4 Rounds: 3x 6 MB Tuck-up…. head down and bring ball to knees 6 […]
Monday June 3 2019
warm up 10 minutes 50 single unders KB arm bar, 10 second holds (9lbs) 10 lateral lunges Kettlebell Arm Bars This can be used to focus on stretching the down arm or the up arm. Lye on your side, knees up. KB up towards ceiling, other arm straight under you. Lateral Lunges Make sure you […]
SUNDAY June 2 2019
MY SONS BIRTHDAY TODAY,,,,, I HAD HIM WHEN I WAS 12 !! PLEASE LOOK BACK IN YOUR BOOKS TO DECEMBER 2 2018 TO SEE HOW YOU DID? 5 attempt at ME pushups if picking Grace Elizabeth Clean 135 lbs Ring Dips 21-15-9 reps, for time or Grace Clean and Jerk 135 lbs […]
Saturday June 1 2019
TROPHY WINNER LAST WEEK TEAMS OF TWO, score is based burpee box jumps …… yes I know ….mean CURCUIT 1 EMOM EVERY 2 MIN ON THE MINUTE FOR 30 MINUTES 2 PERSON SLED PUSH… SIDE WALK ROPE CLIMBS BANDED PUSHUPS PARKING LOT SPRINTS BURPEE BOX JUMPS OVER, ON, STEP….. THIS IS […]
Friday MAY 31 2019
WOW LAST DAY OF MAY…… LOOKING GOOD MISS EMILY AND CAN’T WAIT TO MEET OUR NEW BABY. Strength: (20 Minutes) Tempo Deadlift TEMPO 3/2/2 FROM GROUND 3 SEC, HOLD 2 SEC, 2 SEC DOWN….NO DROPPING THE BAR 5×3@77.5% 32X1 2×5@50% 32X1 2×5@75% 32X1 5×3@77.5% 32X1 WOD 1 For time: 30 Squat […]
Thursday May 30 2019
How low can you go WITHOUT a BUTT WINK! Way to go Emma, all you hard work has paid off! Bottom up squats, my fav. Weak SKILL day WHAT IT’S GOING TO BE THIS WEEK? Spend 12 minutes on your week skill…. don’t know one, we would love to help […]
New NON-Registered RMT
Hello all just want to give a warm welcome to Laura Jones a new NON-Registered RMT. Cathy Walls had a accident, ran into a garage door and has whiplash!! Not good and wishing her a speedy recovery! Cathy has referred Laura and I had a massage this am as well as Maria Greer […]
Wednesday May 29 2019
ZERO FUN HAPPENS HERE WARM UP 5 x squat, step back into upward facing dog, step up, open arms right and left 5 cat cows, leaning back on heals 10 ps in in supine, pin shoulders back, do side to side hip rolls 10 lying prone, using dowel, push arms straight out […]
Tuesday May 28 2019
HAPPY BIRTHDAY TO A VERY SPECIAL LADY, WHO HAS BEEN AN INSPIRATION TO EVERYONE AND HAS MADE CFSS A SPACE PEOPLE WANT TO COME TOO. I HAVE BEEN VERY LUCKY TO KNOW EMILY AS A PARTICIPATE AND UNIT CLERK AT PEACE ARCH HOSPITAL AND THEN DRAGGING HER SELF IN WHILE TAKING THE RMT COURSE […]
MONDAY May 27 2019
The good old Mb warmup for these guy on Saturday! Noticed a few peeps in a resting position…..hmmm Warm up 5 x though squat, jump back into upward facing dog, jump back to squat and open arms right and left 5 Cat cows 4 each direction, on all fours turn to the […]