Thursday October 11, 2018
Thanksgiving social tomorrow, Festivus Saturday, donations to the food bank and our Adopted family! Pick a strength, reps 2-6 , Assessory, 12-15 and opposite muscle group, 8-12 and of course add another leg, 10ps. Back, front O/H squats banded pull backs, bicep curls, tricep dips Shoulder press tempo 1/0/3, Bentley Rows 3/0/1 SL deadlifts, SL […]
Wednesday October 10 2018
Thank you for your donations, we are still collecting this week for the food bank. Anything helps:) Also mark your calendar for FESTIVUS, Two teams are going from CFSS, Stephanie and Niki and Lauren and Lindsay. If anyone wants to carpool on Saturday let me know! WARM UP 10 air squats posterior chain release on […]
Tuesday October 9 2018
Still donating to our adopted family. Friday Night social is this Friday at 7:15, doing a turkey theme! Sign up, meet like minded peeps and share a meal. “OPEN 18.2 & 18.2 A” 2018 CROSSFIT GAMES OPEN WOD For Time 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Squats (2 x 50/35 lb) Bar-Facing Burpees Then, “18.2 […]
MONDAY GYM CLOSED OCTOBER 8
HAPPY THANKSGIVING TO YOU AND YOUR FAMILY. GYM IS CLOSE OCTOBER 8 2018 FRIDAY CLASSES AS USUAL SATURDAY CLASS AT 10:00AM […]
Sunday Fun Day October 7 2018
Crossfit South Surrey has adopted a family in need! Information about this new family is on the board at the facility. We are asking for donations to get a gift card from Walmart to help give them a hand up 🙂 We are also collecting non perishable and canned goods for the food drive. Our small […]
Saturday October 6 2018
Crossfit South Surrey has adopted a family in need! Information about our new family is on the board at the facility. We are asking for donations to get a gift card from Walmart to help give them a hand up 🙂 We are also collecting non perishable and canned goods for the food drive. A small […]
Friday October 5 2018
Warm up Banded Shoulder work 10x each position 10 catcow 6 bird dog banded glut walks banded hand walks Strength E90S 6 rounds 8 Strict Press (Moderate weight) 5 Strict Pull up, use your new pull up progressions 🙂 Remaining time is rest “PHAE” 4 rounds 10 Powersnatch 75/45 8 burpees over […]
Thursday October 04 2018
Warm up dowel shoulder work banded shoulder work peanut release of forearms and lats Review from last week Skills progression for Pull ups for the beginner or a warm up for advanced to enhance their pull up position first thing …engage lats while doing hollow rocks Part 1 3 rds First thing […]
Pumpkin run sign up
Let’s make our race year as memorable as we did last years. Join Crossfit South Surrey team !
Wednesday October 3 2018
We will be collecting money for the CFSS family in need for a save on foods card, phone card and canned and imperishable food items. If everyone can donate a little this will go a long way. Warm up 20 glut bridges 10 hollow rocks 10 supermans 40 fast high knees 10 single arm burpees […]