Tuesday January 21 2019
LIFTING TONIGHT WITH RACHEL, THIS CLASS IS FOR BEGINNERS AS WELL AS SEASONED ATHLETES WANTING TO GET BETTER! COACH RACHEL HAS MANY COMPETITIONS UNDER HER BELT AND LOVES TO LIFT ! OH WHAT FUN strength pick one […]
Saturday January 19 2019
FAMILY TEAM WOD……. SHARE THE REPS AND STOP EVERY MINUTE ON THE MINUTE AND DO THE EXTRA EACH TEAM STARTS AT A DIFFERENT METCON…… FUN FUN FUN Metcon (Time) For Time: 60 Single leg burpees * EVERY 60 seconds do 5 squat Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees Metcon (Time) 70 RKBS […]
Sunday fun day January 19 2019
THANKS STEPHANIE FOR SUGGESTING THIS WOD TODAY….HA HA.. ONE OF MY FAVOURITES ! “KELLY” 5 Rounds For Time 400 meter Run 200 M 30 Box Jumps (24/20 in) MH 30 Wall Ball Shots (20/14 lb) MW “Kelly,” one of CrossFit’s classic,“Girls” workouts, was first posted on crossfit.com as the workout of the day for […]
Friday January 18 2018
Hanging out happy it’s friday ! Three generations training with the family! Of course Miss Kinsley is being the coach ! warm up 2x 4 Broad jump forward and into fast feet backward 10 glut bridges with bottom up kettlebell holds 10 dowel O/H squats 2 min peanut and then 10 […]
Thursday January 17 2019
PLEASE WELCOME AYESHA TO OUR AMAZING TEAM OF THERAPISTS. ANDREA WILL BE WORKING TUESDAY AFTERNOON, THURSDAY MONRING AND SATURDAYS AT CFSS. PLEASE GO TO SEASIDEPHYSIO.COM AND BOOK AN APPOINTMENT. BIO Ayesha Koome Certified Athletic Therapist/ Exercise Physiologist Ayesha completed a Bachelors of Athletic and Exercise Therapy on Vancouver Island in 2018. She then certified as an […]
Wednesday January 16 2019
PLEASE WELCOME ANDREA TO OUR AMAZING TEAM OF THERAPISTS. ANDREA WILL BE WORKING WEDNESDAYS AT CFSS. PLEASE GO TO SEASIDEPHYSIO.COM AND BOOK AN APPOINTMENT. Andrea graduated from UBC with a Bachelor’s degree in Human Kinetics and then went on to complete her Master’s degree in Physical Therapy at Queen’s University. She is certified to perform […]
Tuesday January 15 2019
Strength/Skill: 3 rounds of 20 Small elbow roll and 50 flutter kicks or Missed 1 rm WOD: Chipper Tuesday with Emily 50 box step overs (24/20) side ways please 🙂 40 push presses (95/65) 30 slam balls (30/20) 20 KBS (53/35) 10 ring dips 20 KBS 30 slam balls 40 push presses 50 box […]
Monday January 14 2019
YOGA/STRETCH CLASS TONIGHT WITH JASMINE 7:00pm Warm up 5 ps MB slide forward in plank position 10 bottom up push ups pec stretch on wall 3 position, up, side, down 2x duck walk 10 beat swings STRENGTH Bench Press 5 4 3 3 2 1 1 1 shoulder issues do Incline press […]
Sunday fun day January 13 2019
“HARD CINDY” 20 min AMRAP 5 weighted Pull-ups 35/25 lbs 10 incline Push-Ups ( feet on box30/24″ 15 squats with 45/35 lb. plate Hard Cindy was first posted on crossfit.com Friday January 3, 2104 or “ROW CINDY ROW” 20 min AMRAP 5 Pull-Ups 10 Push- ups 15 squats Meets “NANCY” 3 Rounds for Time […]
Saturday January 12 2019
Partner Up….. This wod looks harmless 5 rounds 40 renegade rows 400m run (together) 40 wall balls 20/14 40 box jumps 24/20 For time Partition reps as needed