December 16 2017
THROW BACK Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min….. WORK MUST GET DONE BEFORE MOVING ON. SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs (or 180 singles) […]
Thursday Dec 15 2016
Michelle Wand and Rachel Henry will be competing this SATURDAY DECEMBER 17 Rachel at 2:00pm and Michelle Sunday at 10:00am WHERE: Semiahmoo high School FOR: PROVINICAL WEIGHT LIFTING COMPETITION TIME: TBA PART OF CHRISTINE GIRARD’S LIFTING CLUB, KILOPEN, this is Michelle’s 2nd comp and she rocked the first one getting her to this provinical level. […]
Friday December 14 2017
Please give a big welcome to our newest member of the team… Physiotherapist and fitness enthusiast MATT REDEKOPP He will be partnering up with Sheana and is booking appointments now! Matt is a very good hands on therapist and I am very excited to start seeing him for treatments! Please read Matt’s bio below! Book […]
Wednesday December 13 2017
Warm up banded walks, bands around upper knee walk 2x band around ankle(harder) 1-2 x band around feet ( hardest) 1-2x band hand walks 1x stationary banded, hold plank position and move 1 hand up side down 3x ps STRENGTH Squat Snatch Triples/ scaled is kettle bell swing and goublet squats Spend 15 minutes building […]
Tuesday December 12 2017
Warm up 5 minutes of skipping singles alt. right side left side high knee Jump jump big jump Jump jump D/U D/U STRETCH CALVES !!!! WOD CHIPPER THIS WOD CAN BE DONE ANYWAY, TACKLE THE 50 OR DO 2 RDS OF 25 OR 5 RDS OF 10…..JUST DO IT NOTE GHD back […]
Monday December 11 2017
BIG DAY TODAY PICK ONE THEN DO A 5 K RUN OR PICK TWO AND DO A 1MILE AFTER, OR DO ALL THREE. no run unless you want to! Nasty stuff Monday Warm up With Dowel 10 strict press 10 push press 10 push jerks 10 split jerks 10 high hang power snatch 10 standing […]
Saturday December 9 2017
FUN FUN FUN Partner up…. pick a wod…. do them all… have fun 5 MIN – MINI WODS WOD 1 15 KB Swings 50 Double Unders/ 100 singles WOD 2 15 Burpees 10 hanging knees to elbows/ 20-30 second bar hangs WOD 3 20 Box Dips 20 Box step ups WOD 4 8 […]
Friday December 8 2017
Going to pick a date for January for our second annual CFSS party, watch for the invite on CFSS Constant Contact Newsletter. WARM UP 5-10 depth jumps 20 jumping jacks 30 sec wall sits 20 flutter kicks 10 planks to standing, jump to hand and stand 10 hollow rocks and 10 super man banded shoulder […]
Thursday December 7 2017
Party pics ….. fun fun fun…. missed everyone Weak SKill 15 min or 1 weak strength wod 1 or 2 x bike 5 min using intervals of 30 seconds sitting and 30 sec standing row 5 min using intervals of 30 seconds AFAS and 30 seconds rowing moderately run to 16 and around block, speed […]
Wednesday December 6 2017
Mobility and release tonight!! Warm up S A Q time Strength Pendlay rows 10 10 10 10 10 A. Three sets for times of: 12 Burpee Box Jumps (24″/20″) 50-Foot Handstand Walk/ 25 HS taps/ 20 sec holds Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: […]