Thursday September 6 2018
weak skill 15 minutes 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball torso side to side push up and pull down 1 minute of hang power cleans Rest 1 minute Men: 20-lb. ball, 115-lb. deadlifts and cleans […]
Tuesday September 4 2018
Warm up 5 cat cows 20 sec hold ps bird dog 10 band pull overs ..lying supine 10 bridges…. long level for legs 5 ps single arm press 10 ps S A Kettlebell swing Max effort Rope climbs in 10 min MetCon 4 Rounds – 1m per station – max. reps DB […]
Labour day gym closed
Crossfit South Surrey is closed for labour day. Please enjoy your friend and family and the last weekend of summer before school starts. PLEASE USE THE SIGN UP SHEET FOR ALL 6:00A CLASSES AND FOR THE TRAIL CLASSES ON SUNDAY STARTING SEPTEMBER 16. MUST HAVE 4 PEOPLE TO RUN THE CLASSES EITHER […]
Saturday September 1 2018
TEAM WODS 5 Rounds for time…. Time cap 35-40min Teams of 2 or cut reps in half if not partnering up Run together. Divide work evenly with one athlete working at a time. 35 – 40 min cap Comp 400m Run 20 DBELL Power cleans 20 Burpees Modified 400m Run 20 Power Cleans 20 Burpees […]
Friday August 31 2018
WARM-UP 5 CAT COWS 20 SEC HELD BIRD DOG BANDED WALKING SIDE STEPS 2X 10 PS CLAMS 10 PS SINGLE LEG DL FOAM ROLL POSTERIOR CHAINE 10 SUMO DL FOAM ROLL POSTERIOR CHAIN SUMO DEADLIFTS + OHS COMPLEX (1 COMPLEX ) EMOM 8 minutes 2 sumo DL + 3 OHS SCALED 2 sumo DL + […]
Thursday August 30 2018
Weak skill day with a kick Our miss Lindsay at her first competition. WEAK SKILL 15 OR 30 MIN. PLUS Warm up 5 Tempo push ups 3/3/3 5 Tempo lat retractions on rig 3/0/3 10 plank elbow opener banded whole body drills or line drills calve stretch FOR TIME: SCALED PLEASE CUT REPS IN […]
Wednesday August 29 2018
CFSS IS NOW STOCKING EVERYTHING YOU NEED TO TAKE YOUR RELEASING, REHABILITATING AT HOME OR ON THE ROAD, IN A CONVENIENT KIT. FOAM ROLLERS. COMMERIAL GRADE BALL ( ASSORTMENT OF SIZES) BANDS FOR SHOULDER AND LOWER BODY WORK ROPES TO CUSTOM MAKE YOUR OWN Warm-up Jump rope for 3min PVC warm up 10 Witches brew 10 pass […]
Tuesday August 28 2018
Lifting class tonight with coach Rachel, this class is designed for beginner and as well as advanced lifters. Odd-Object Conditioning 3 Rounds: 100 Meter Prowler Push/pull 25 Kipping Handstand Pushups/ Hand release push up/ wall holds 25 Calorie Row 50′ Double Kettlebell Walking Lunge (53’s/35’s)MW Rest 1 Minute Between Rounds. do Single leg deadlifts […]
Monday 27 2018
Classes start at 6:00am with Rachel and finish at 7:00pm with Jas and YOGI-Stretch Warm up banded shoulder work Dowel shoulder work 10 lat pulls on rig x2 2 wall walks x2 10 overhead squats with dowel lying down shoulder pushes in floor snatch review Strength Bendlay rows 5 5 5 5 5 […]
Friday August 24 2018
FESTIVUS FRIDAY Need some goal to keep you on track and interested in a healthy lifestyle; races, mud runs, competition in crossfit or power lifting, what ever it is, keep you motivated to strive for success. I like this FESTIVAS competition as it’s designed for beginners where the success rate is HIGH! We have 2 […]