Thursday December 13 2018

Pretty ladies wod WEAK SKILL, MAY I SUGGEST TOE TO BAR AND PROGRESSIONS TO GET THERE?  OR A MISSED STRENGTH ?   “WOD” “WENDY” 200m Run with MB 30 hollow rocks / 15 banded pulls 400m Row /run MB 25 side to side kettle bell swings 200m Run MB 20 Push-ups/snake  150 Double Unders 300 […]

Wednesday December 12 2018

Mobility tonight …. lets do this  Warm up  Banded leg work plus hamstring ball roll pec and peck minor with ball Line drills  coaches teach hang power clean and Jerk no split  STRENGTH Sumo Deadlifts or Split Squat with back foot on a low bench alternate with 10 side to side slam ball tosses   […]

Tuesday December 11 2018

SOME OF THE BOYS OF CROSSFIT 25 MINUTE Chipper   10 target burpees.. use rig or rings   20  lateral deadlift jumps ( with toe touch)or side to side lunges)   20 K B windmills   30 weighted side step ups….. hold weight in  a goblet position, shoulders back…. come to full extension   200 […]

Monday December 10 2018

THE GIRLS OF CFSS BENCH MARK FUN !! FRAN MEETS KELLY 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups Complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups, as fast as possible. “Fran” is arguably the most famous of the original six CrossFit “Girls” WODs. It […]

Sunday December 9 2018

  A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues […]

December 8 2018

  PARTY TIME TONIGHT …. SEE YOU ALL THERE !! MERRY CHRISTMAS FROM MY FAMILY TO YOURS     Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the a section of the cardio  when switch back to where you left off in the wod! […]

Friday December 7 2018

CFSS XMAS PARTY TOMORROW OH YA ! 18.5 PLUS WOD OR STRENGTH SECTION warm up  10 bent over dl with dowel showing spine position for rows  20 sec wall sits, with shoulders and elbows pressing into wall 10 ps leg swings  6 raised leg push ups, alternate sides 5 jump knee tucks 10 lunges 10 […]

Thursday December 6 2018

    WARM UP WILL DEPEND ON WEAK SKILLS Turkish get up review     WEAK SKILL FOR 15 min T2B, Pulls ups, HSPU or missed strength   SKIPPING EMOM  10 min Odd: 20 D/U or 60 SS  Even: Turkish get up 3 ps as heavy as form allows  10 MINUTES CORE EXTRAVAGANZA 10 crab get […]

December 8 2018

SEASON’S GREETINGS FROM OUR COACHES AND THERAPISTS AT CFSS TO OUR AMAZING CROSSFIT FAMILY.  Wishing you health and happiness   this Holiday Season and  prosperity in the New Year.  A big thank you to each and everyone of you for making Crossfit South Surrey a great success and a place to grow, learn and achieve new goals […]

Wednesday December 5 2018

Class start at 6:00am with Phae Mobility tonight see you there  Warm up  10 side step up with core rotation   10 clams   repeat first 2 10 walking lunges with Extended arm using MB calve stretch on rig foam roll lats back    Strength/skill Front Squat 5 4 3 3 2 2 111 Strict Press […]