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 […]