Monday October 22 2018
Our Miss Emily crushing her first competition in the Throw-down series in Abbotsford over the weekend! First day placed 8 overall and came first in their lift, max effort C@J.. so not surprised! WARM UP – MOBILITY 2 rounds: 200-250m row 8-10 Ring rows or / Pull-ups (2) 8-10 Push-ups 10-15 Hollow rocks / 10 […]
Saturday October 20 2018
NO CLASS SUNDAY AT 10:00AM. WE ARE ALL DOING THE PUMKIN RUN… JOIN US! Pumpkin Run/Walk tomorrow if everyone can meet at 8:30 am at the top of Oxford, we can all walk down together. Please wear crossfit Swag…….. We will be passing a small pumpkin around and staying as a group. For those of […]
Friday October 19 2018
Emily and Lindsay will be competing this weekend in the throw down! This is Emily’s first comp. Who wants to car pool ?? Competition times are 8:00am and 1:00 pm for Saturday OCTOBER 20-21 / ABBOTSFORD 2018 will be the third year for the Fraser Valley Throwdown. It will take place at Abbotsford’s 7.000 seat arena, […]
Thursday October 18 2018
Warm up Suggestion… pick one you want to work on this week dowel shoulder work banded shoulder work peanut release of forearms and lats Review from 2 weeks ago Skills progression for Pull ups for the beginner or a warm up for advanced to enhance their pull up position first […]
Wednesday October 17 2018
Pumpkin run/walk Sunday morning, no class on Sunday at the facility, please join us at the run! Sign up with Crossfit South Surrey’s team WARM UP Release rotators, pecs, forearms, anterior tibia and ankles repeat 2x 10ps single leg swing holding wall 5 mapmakers …. light weights 5 sp Single leg box jumps …. […]
Tuesday October 16 2018
CHIPPER TUESDAY
Monday October 15 2018
First Crossfit Competition for these crazy chicks! I was so proud of you guys… you rocked it ! Warm-up down-and-back warm-up inch worm (down) bear crawl (back) 10 high plank rotations, not on elbows high knees (down) butt kickers (back) 10 tuck jumps walkout to plank, jump feet in to replace hands (back) Warm […]
Sunday Funday October 14 2018
“CHRISTINE” Well it truly happened, we had a CFSS thanksgiving dinner! Thanks to Lauren and Trevor for the huge turkey! We raised $500.00 dollars for our adopted family and over 200 items of canned food and non perishable foods items . Emily drove the food bank by offering to do 2 burpees per item! Thing […]
Trophy Saturday October 13 2018
Winning team last Saturday…. Deck of cards! Great Job you two! Teams of 3 – 35 Minute AMRAP Go in order. Divide the work evenly with one athlete working at a time 300 Double Unders 100 SS 120 MB Cleans MW 120 Shoulder to Overhead using DBells 35/25 20/15 12/10, shoulder issues use landmine 120 […]
Friday October 12 2018
Festivus Games was designed so it wouldn’t be necessary to scale the events. Since 95% of the population is a novice, makes sense to have a competition where no athlete, whether six months in or brand new, will need to scale any of the events. The competition is about capacity more than a high degree […]