Tuesday January 9 2018
LIFTING TONIGHT warm up 10 staggered stance push ups 20 lunges side to side with dowel not leaving the 3 points 10 squats with dowel 10 shoulder dowel warm up 3 rds mobility on foam roller, lats, posterior chain and snatch work with dowel 3 x 5 sets: 1 snatch deadlift shrug 1 snatch […]
Friday Jan 8 2016
HOW LOW CAN YOU GO………GREAT SQUAT IULLIA PICK A STRENGTH, Do 1 Strenght, either 1,2 and wod A, do not pick thrusters if doing this choice. 2. Do 2 StrenghtS and wod B 3. Do 3 strenghts and stretch STRENGTH 1. Split Clean 4 4 4 4 4 2. Trusters 3 3 3 3 […]
Monday January 8 2018
Some great pics of our Crossfit South Surrey xmas gathering! Thank you all for coming! WARM UP 2x 20 Inner toe tap jumps 20 plank jump ins 5 jump squats to push ups 20 climbers 10 planks holds each direction, front side circle mobility for MANEATERS and legs STRENGTH Reebok CrossFit ONE Movement Demo […]
Friday January 5 2018
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring […]
Thursday January 04 2018
Another great Christmas Wod Five sets of: Shoulder Press x 2.2.2.2.2 Hanging knees up or straight legs 16 min EMOM Alternating Reverse Lunges with DBs/KBs, front rack position and MW Alternating Lateral Lunges, sit low Kettlebell Swings moutian climbers 20x or Pistols/Single-Leg Squats (Left) Pistols/Single-Leg Squats (Right) Kettlebell Swings MW Double-Unders 20x […]
Wednesday January 3 2018
HAPPY NEW YEAR AND WELCOME TO GOAL SETTING WEEK HAPPY NEW YEARS START THE NEW YEARS OFF WITH A FITNESS CHALLENGE ! Metobolic conditioning( LEG CRANK) Curcuit 1 Time yourself beat time each week, times on the side are what you are aiming for you may only get 12 speed squats out […]
Sunday December 31 2017
HOLIDAY HOURS FACILITY IS CLOSED JANUARY 1, 2, BACK TO NORMAL HOURS WEDNESDAY JANUARY 3, 2018 HAPPY NEW YEAR!!!! GOAL MAKING TIME FOR 2018 PLEASE THINK ABOUT WHAT IT IS YOU WANT TO ACHIEVE THIS YEAR. COULD BE: CLIMB THE ROPE GET MY PULL UPS SIGN UP FOR SPARTAN SIGN UP FOR TOUGH MUDDER LOSE […]
Saturday December 30 2017
Teams of 2 BRING LONG SOCKS TODAY !!! One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on to […]
Friday December 29 2017
CELL PHONE-COMPUTER HEAD……DO YOU HAVE IT? Do you experince neck, back, migraines,shoulder pain, odds are it’s posture related. Easy fix, be aware of your posture and vsiualize the dowel on your back. Strengthen the back and stretch out the front! WARM UP 10 banded rows 10 incline ring rows 10 goublet squats, 3 point […]
Friday December 28 2017
Happy Birthday Elmer! You are one hell of a guy and we love you ! Birthday bumps Tiara and TOO TOO time! Joanna get on that ! Warm up hip and ankle stretch 2x duck walk 10 air squats 10 ring rows 10 hollow rocks 10 superman STRENGTH PICK ONE AND DO WOD […]