Happy Birthday Emily Brunner
HAPPY BIRTHDAY MISS EMILY BRUNNER! WHERE DO I START……. I HAVE WATCHED YOU GO FROM A UNIT CLERK AT THE HOSPITAL, TO BECOME AN AMAZING AND GIFTED RMT, FINISHING FIRST IN YOUR CLASS WHILE WORKING FULL TIME!!! COMING INTO THE GYM TO DO YOUR WODS TO GET AWAY FROM YOUR HOMEWORK, BARELY […]
Monday May 28 2018
Christine Girards Olypimic Lifting workshop this Thursday May 31 from 5-7pm cost $75.00 plus GST CFSS 3rd social to follow Workshop …….. BBQ ….please bring what you would like to BBQ if it isn’t Hamburgers and a paleo dish to Share 🙂 Old Fashioned Hypertrophy training …. builds size and definition Warm […]
Saturday May 26 2018
FUN FUN FUN PARTNER WODS COMPLETE PARTNER WORKOUT – 30 MINUTE AMRAP E4MOM DO 2 PARTNER BURPEES …. BURPEE OVER YOUR PARTNER 2 X THEN RESUME WOD **Only 1 partner works at a time during snatches, squats, pushups and pullups. Reps split between partners **Partners perform running and rowing simultaneously (both partners perform the […]
Friday May 25 2018
Warm us up Sarah Let’s get some Regional wods going!! These 2 events are from 2108 Crossfit Regional…. they are short…. do a good warmup and do your best. EVENT 4 For time: 2 rounds of: 10 snatches, 175 / 125 lb./ MANAGEABLE WEIGHTS OR USE KETTLEBELLS 12 burpees Then, 2 rounds of: 10 snatches, […]
Thursday April 24 2018
Due to Monday being a holiday, Thursday is wod day Warm Up: 400m Run/row 3 rounds not for time 5 x Superman 5 x Slam Ball 5 x Ring Row 10x bench/ 15/35/45 or push jerk mobility work for pecs and extension… Strength: Bench Press or push Jerk no split 8 […]
Wednesday 23 2018
Classes start at 6:00am and end at 7:00pm. Get to mobility at 6:00pm to release and find ease in the body. WE HAVED WORKED ON OUR 1RM’S…… Conditioning rep scheme 15-20 NOW IT’S TIME TO WORK TO UP THE WEIGHTS A BIT AND DO LESS REPS. START A NEW 2 WEEK CYCLE, USING […]
Tuesday May 22 2018
Chipper Tuesday Warm us up Miss Emily Brunner WOD 1: The Filthy Fifty Filthy Fifty For time, complete: 50 Box jumps 50 jumping pull-ups/ use bench or bands but come down to full arm extension 50 kettlebell swings/ russian please walking lunge, 50 steps ps 50 hanging knee-to-elbow raises 50 push press, […]
MONDAY May 21 2018
Holiday Monday enjoy the day with your kids, family and friends. For those of you wanting to workout on Monday May 21 there will be an open gym from 10:00am to 12:00pm with our lovely Coach Emily. Come and do a missed Wod you didn’t do last week or some fun cardio training! We will […]
Saturday April 19 2018
Another great Saturday team wod REMEMBER TO SIGN UP FOR CHRISTINE GIRARD’S WORKSHOP MAY 31 AT 5-7 PM Cost is 75.00 and CFSS social to follow Teams of 2 0r 3 EMOM do either a squat, burpee, push up or jump lunge …..oh what fun Metcon (Time) For Time: 60 Single leg burpees * […]
Friday April 18 2018
Happy friday everyone …..Remember Monday is a holiday ….enjoy the weather and your family. Warm up …..Choose your MB wisely… this is a warm up 10 mb cleans 200 m run with MB 10 side to side MB push ups 10 heel roll on MB 10 torso Twists using MB 8m EMOM 50% 1 rm […]