Wednesday February 14 2018
HAPPY VALENTINES DAY Warm up 10 ps walking lunges with MB torso twists Kneeling facing away from rig, in quad position band presses. Lift knees 1 inch off ground for intensity kneeling band pulls across body from low, knee faces rig from plank …2 wall walk holding on wall for 10 sec 10 swings […]
Tuesday February 13 2018
CHIPPER TUESDAY AND LIFTING MIKE CRUSHING IT Chipper Tuesday by Emily SURPRISE WOD ….. DO NOT NEED SOCKS TODAY……. SMILES AND A GREAT ATTITUDE !!!
Monday February 12 2018
BC FAMILY DAY LONG WEEKEND HOUR Just a reminder that we will be closed on Monday, February 12 for Family Day! Friday, Feb 9 – regular hours Saturday, Feb 10 – regular hours Sunday, Feb 11 – closed Monday, Feb 12 – closed Go play outside!
Friday February 9 2018
Jas is enjoying saying hello to Phae new doggie, “TOBY” Toby was a rescue dog and is now is loving hands. Warm up ball release shoulder girdle, lats, tere major, minor, subscap, upper trap…. spent 45 sed each area 8 depth jumps off small box walking plank push ups angel and inner thigh releases […]
Saturday February 9 2018
Teams of 2 or 3 … both partners train at the same time… do all 5 rounds make down time. Do skipping while waiting for the whole group to finish before moving on to the next wod 5 Rounds Surprise E3MOM 10 Push press DBells MW 10 Alternating Pistols 5 Rounds 200m Run 20 No […]
Wednesday February 7 2018
RELEASE CLASS TONIGHT …SEE YOU ALL THERE Warm up 10 ps SA banded pushes 10 SL banded rows 10 ps SA band pushes in quad position facing away from rig 10 bar DL foam roll Posterior chain 10 bar DL foam roll Posterior chain Strength 21-15-9 tempo 2/0/2 Bench Press 10-10-10 5 ps single […]
Tuesday February 6, 2018
Lifting tonight, check out Marks wrists and knuckles, it’s okay to have them slightly bent over while pushing to the ceiling. Warm up 10 hanging lat retractions… this will initiate your swing if you are doing it right. 10 band pull back targeting low traps. Arms pulling straight up […]
Monday February 5 2018
What a great success our 1st Friday night social. These social are happening every two months on the first Friday of the month. The next one is April 5, come wod first or come after, bring a little something something to share and be part of our fun community. Last Friday was […]
Saturday February 3 2018
SATURDAY FUN DAY Highlights from last Saturday Teams of 2 or 3 …….this workout MB runs While 1 team mate is doing the wod below the other team mate is running 400 m then switch 10 Handstand Pushups/ WALL WALKS 20 Burpees 2 Rope Climbs 2. 20 Pushups 20 Mountian climbers […]
Friday February 2 2018
GETTING READY FOR 2018 OPENS…… WHAT BETTER WAY THAT TO DO ONE FORM LAST YEAR! REMINDER CFSS SOCIAL GATHERIENG TONIGHT AT 6;00PM IF YOU WANT TO WOD OR JUST COME AND CHEER YOUR PEEPS ON! BRING A SMALL APPY IF YOU LIKE TO SHARE! MARK WILL BE MOVING TO NORTH VANCOUVER, HE WILL […]