Thursday April 3 2018
WEAK SKILL 15 OR 30 min do wod is doing only 15 min of missed skill WOD “JEFF” For Time (20 Minutes Time Cap): Run 1 Mile Then.. 8 Rounds of Strict “Cindy” 5 Strict Pullups 10 Push Ups 15 Air Squats ACCESSORY 5 Attempts at Max Handstand Walk or wall walks or same […]
Wednesday May 2 2018
Class start at 6:00am 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 5 […]
Tuesday May 1 2018
TODAY THE DAY WE ALL START OUR 4 OR 2 WEEKS OF NO SUGAR OR ALCOHOL. WE ARE DOING THIS TOGETHER AND THIS IS A CHALLENGE. FOR EVERY DRINK OR SUGARY TREAT YOU HAVE TO DO 5 BURPEES! WE WANT PICTURES OF THESE ALL WELL! If you didn’t come to Monday night please do […]
Monday April 30 2018
Crossfit South Surrey: Stretch/Yoga class offered by Jasmine Kim. This class will be offered on a TRIAL basis, for the month of MAY, Monday at 7:00pm This class will offer a chance for members to stretch out their muscles while timing it with guided deep breathing— yes, a lot like yoga! Although Jas is […]
Saturday April 28 2018
Warm up Line drills TEAMS of 2 In 7 Minutes complete as many reps as possible of: 20 squat MB toss inside passing to each other ….space yourself wide apart for increased challenge Max Slam Balls while partner hangs with chin above bar … Rest 1 minute In 7 minutes : 20 squat MB […]
Friday April 27 2018
Last weekend before CFSS starts the no SUGAR NO ALCOHOL month of May…… WHY ALCOHOL??? …IT’S FULL OF PROCESSED SUGAR Sign up and support the other peeps doing it with you! There will be some guidelines for foods on the board and get a good paleo cookbook and please share recipes with […]
Thursday April 26 2108
WEAK SKILLS DAY ….. WHAT IS YOURS?????? IF YOU HAVE ACHIEVED YOUR FITNESS GOALS, FROM THE LAST 2 MONTHS …. PLEASE SEE EMILY TO WRITE YOUR NEW ONES DOWN! EMILY HAS MADE THE BOARD SO NICE ….. DON’T MESS WITH IT !!! JUNE 1 IS OUR NEXT FRIDAY NIGHT SOCIAL AND WE WILL BE […]
Wednesday April 25 2018
Mobility Wednesdays ….What were we doing last week in mobility class with those HEAVY Kettlebells…..Come tonight and find out! Remember mobility class is like a workout for your muscles, which requires recovery….. Take the next day off or do light condition, weak skills and cardio….. Thursday’s Class is perfect for that. Warm up 200 m run […]
Tuesday April 24 2018
Warm up 10 ps box step ups with bands above knee 10 ps clams… keep hips stacked banded 3 position arm movements in plank 10 strict knees to elbow or beat swings…. everything is tight WOD ” Ralph” EMOM for 10 minutes Odd: 10-15 Wall Balls Even: 10-15 Toes to Bar/ Beat swings, external […]
Monday April 23 2018
Monday fun day !! Deloaded last week so this week is about Hypertrophy then Strength then Power !!! Training working with REP SCHEME of 8-12. Warm up calves stretch on rig standing quad standing hamstring stretch 3 rds 200 m run /row 5 bottom up push ups 10 ring rows Hypertrophy […]