November 12 2018

FUNNEST PARTNER HERO WOD EVER !!!! Warm up  foam roll posterior chain foam roll lats ball pec release banded hamstring release  10 single leg deadlift per side with naked bar 6 single arm push ups Mb run 200 m  HERO WOD ….. meant to be challenging Kev  With a partner, complete as many rounds as […]

Wednesday September 24 2018

Release tonight at 6:00pm… Max effort pull ups 5 rd NFT alternate with heavy weighted step ups 5 ps weighted, single arm / rings bands or negatives For Time (Comp) 25 Left Arm DB Snatch or Thrusters 35/50- 20/35 25 Right Arm DB Snatch or Thrusters 100 Double Unders/ 150 SS 15 Left Arm DB […]

Sunday September 29 2018

Our soon to be DR. in the house ….Jasmine first workshop at CFSS..  She rocked it and has them asking for  more …ME TOO!  “Gwen” GWEN (WEIGHT) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for […]

Sunday fun day September 23 2018

  Warm us up Jasmine This can be done as a chipper or 10 rds of 10 etc.    PLAN YOUR STRATEGY   Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next. OR  break it up!

Saturday team training September 22 2018

Trophy winners from last week….. Who gets the trophy this week? SET CLOCK UP FOR 3 10 MINUTE ROUNDS AND HAVE FUN Teams of 2 WOD 1 10:00 of Rowing One person works. While one person performs 10 V-sits 10 Air Squats, 5 Push-ups.The partner doing the work (sit-ups/push ups/air squats) is the pace setter […]

Friday September 21 2018

  Olympic Weightlifting 10m EMOM 1 Clean &  2 front squat 1 Clean & 1 Jerk MetCon 21-15-9-3 Burpees Sumo D/L  (95/65) Advanced 2-15-9-3 Burpee (over bar) SDL (135/95)

Thursday September 20 2018

KIDS CLASS 3:30 Tuesdays and Thursdays  weak skill 15 min   wod 400 m run 400 m row 40 slam balls side to side 300 m bike 300 m run 30 wall balls 200 m run 200 row 20 burpees finisher 2-3 sets 10 bicep curls 10 tricep press ..standing 10 medial deltoid raises … […]

Wednesday September 19 2018

  Rowing workshop Sunday September 30 at 11:00 am, right after class! This is an excellent opportunity to learn to use the rower more efficiently.   Warm up  line drills for hamstrings 10 ps S L Deads 10 SP alternating lunges 100 single skips  Foam roll posterior chain 10 deadlift naked bar  Foam roll posterior […]

Tuesday September 18 2018

Lifting tonight with Jasmine MetCon 2 Person Teams (total reps per team) 100 Burpees 100 Pull Ups. do a variety rings, bands, weighted, rigs and bands 100 Push Ups, target stay tight ! 100 Lunges.. weighted or unweighted… I like weighted Then: 800m Run Advanced 2 Person Teams (total reps per team) 100 Burpees 100 […]

September 17 2018

    50 % discount on the Spartan   5 MORE DAYS TO SAVE   Spartan Vancouver is just days away and we want to make sure YOU cross that finish line! Already signed up for one of the race days? Why not make it a double-header weekend – that’s 2x the glory! To make […]