Saturday January 20 2018

Good morning Saturday    Warm up  “Karen” 150 Wallballs for Time 14/20/ MW stretch  “little Karen” Scaled  150 Wallballs for Time 14/20/ MW Teams of 2 For Time Divide the work evenly with one athlete working at a time. Teams can only row 250m at a time, then switch. Team mate climbs rope during rowing E5MOM […]

Friday January 19 2018

    WARM UP  10 air squats  posterior chain release on foam roller 20 air squats  posterior chain release on foam roller and do lats as well roll out forearms with roller for your catch position  banded shoulder work  CLEAN WORK  please get all beginners to do power cleans and full cleans  from hang pos. […]

Thursday January 18 2018

KIDS CLASS TODAY AT 3:30PM.   Charlottes rocking her moves    Thursday’s at Crossfit South Surrey is a day to work on skills  you want to get better at, do a missed wod or do strenght.  It’s a catch up day or rest……. 1. Weak skill 15 or 30 min 2. Missed strength 15 or […]

Wednesday January 17 2018

 Release class tonight!!  Don’t forget to wear socks !  Warm up 20 glut bridges  10 hollow rocks 10 supermans  40 fast high knees 10 single arm burpees , alternate arms 10 ring pulls    warm up and review cluster Strenght  Incline Bench Press 5 4 3 2 2  20 glut bridges  wod FT 21 clusters […]

Tuesday January 16 2018

    Warm up 2x 20 high knees 10 jump squats 10 1 arm push ups 10 shoulder taps  20 second holds on bar, get your body up on the bar and hang on.    mobility for lats and pecs, ankles andex ternal hip rotation with bands  5 rope climbs then 5 Rounds For Time […]

Monday January 15 2018

Matt Redekopp our newest member to CFSS, book with Matt for a phsyiotherpy appointment today ! Warm up  20 air squats/10 walking SL DL foam roll posterior chain, one side only, hamstring, butt and side flanks  15 air squats/10 walking SL DL foam roll posterior chain 10 air squats/10 walking SL DL 10 box dips […]

Saturday January 13 2018

35 min time cap….. Have fun everyone  PARNTERS E5MOM BEAR CRAWL 2 X  900m Row, other parnter does knee hangs  120 Single Skips, other parnter does jumping jacks  90PS Walking Lunges, WEIGHTED OR NOT take turns 60 PARTNER SQUAT AND TOSS MED BALL TO EACH OTHER 30 strict  presses @ manageable weight, other parnter hold plank […]

Friday January 12 2018

It’s Friday, some of our wonderful CFSS family, who’s that rascal in the back!  WARM UP W. an empty barbell, 2 sets 10 Sumo deadlifts 10 Push Press 10 back squats 10 Goodmornings 10 reverse lunges in place 10 Front Squats   Workout: 10 rounds: 1 power clean 1 hang power clean 1 front squat […]

Wednesday January 10 2018

Bring Sally up Bring Sally down song ……   WARM UP 20 Alternating single leg deadlifts 10 staggered stance push ups  2x backwards crab walks  Banded leg work plus hamstring  EMOM and LADDERS …..OH YA!    Pull ups  + 185-lb. back-squat ladder/ Manageable weights  Rest 3 minutes banded pull backs + 115-lb. shoulder-press ladder/Manageable weights  […]

Thursday January 9 2018

  OH YA! WORKING HARD  WEAK SKILL 15 min plus wod OR 30 min weak skill or strength CARDIO AND CORE, 1x start bike, row or skip for 1 min 1 min plank holds on bosu moving forward and back bike, row or skip 2 min 1 min plank on bosu moving side to side bike, […]