Happy Birthday Cathy
HAPPY BIRTHDAY CATHY, IT’S WONDERFUL GETTING TO KNOW YOU AND YOU FIT RIGHT IN! YOU KNOW YOU ARE GETTING BIRTHDAY BUMPS RIGHT ???
Saturday April 5 2018
Team Training Saturday 3 – 8 minute AMRAP with a EMOM every 2 minutes of sprinting 100 m and back One Athlete working at a time, other Athlete is holding wall squats, jumping jacks or planks 8 minute AMRAP of: – 50 Pushups – 50 Kettlebell Swings – 50 Ring Rows **2 minutes rest […]
Friday April 4 2018
Warm up 2x duck walk 10 ps mb shoulder extended back lunge 10 hanging lat retractions on rig 10 hamstring pulls on MB 10 MB cleans 10 ps turkish get ups STRENGTH Front Squat 5 4 3 2 1 1 1 alternate with 10 dowel v sits and ME pull ups … Bands, […]
Thursday April 3 2018
WEAK SKILL 15 OR 30 min do wod is doing only 15 min of missed skill WOD “JEFF” For Time (20 Minutes Time Cap): Run 1 Mile Then.. 8 Rounds of Strict “Cindy” 5 Strict Pullups 10 Push Ups 15 Air Squats ACCESSORY 5 Attempts at Max Handstand Walk or wall walks or same […]
Wednesday May 2 2018
Class start at 6:00am Mobility tonight see you there Warm up 10 side step up with core rotation 10 clams repeat first 2 10 walking lunges with Extended arm using MB calve stretch on rig foam roll lats back Strength/skill Front Squat 5 4 3 3 2 2 111 Strict Press 5 […]
Tuesday May 1 2018
TODAY THE DAY WE ALL START OUR 4 OR 2 WEEKS OF NO SUGAR OR ALCOHOL. WE ARE DOING THIS TOGETHER AND THIS IS A CHALLENGE. FOR EVERY DRINK OR SUGARY TREAT YOU HAVE TO DO 5 BURPEES! WE WANT PICTURES OF THESE ALL WELL! If you didn’t come to Monday night please do […]
Monday April 30 2018
Crossfit South Surrey: Stretch/Yoga class offered by Jasmine Kim. This class will be offered on a TRIAL basis, for the month of MAY, Monday at 7:00pm This class will offer a chance for members to stretch out their muscles while timing it with guided deep breathing— yes, a lot like yoga! Although Jas is […]
Saturday April 28 2018
Warm up Line drills TEAMS of 2 In 7 Minutes complete as many reps as possible of: 20 squat MB toss inside passing to each other ….space yourself wide apart for increased challenge Max Slam Balls while partner hangs with chin above bar … Rest 1 minute In 7 minutes : 20 squat MB […]
Friday April 27 2018
Last weekend before CFSS starts the no SUGAR NO ALCOHOL month of May…… WHY ALCOHOL??? …IT’S FULL OF PROCESSED SUGAR Sign up and support the other peeps doing it with you! There will be some guidelines for foods on the board and get a good paleo cookbook and please share recipes with […]
Thursday April 26 2108
WEAK SKILLS DAY ….. WHAT IS YOURS?????? IF YOU HAVE ACHIEVED YOUR FITNESS GOALS, FROM THE LAST 2 MONTHS …. PLEASE SEE EMILY TO WRITE YOUR NEW ONES DOWN! EMILY HAS MADE THE BOARD SO NICE ….. DON’T MESS WITH IT !!! JUNE 1 IS OUR NEXT FRIDAY NIGHT SOCIAL AND WE WILL BE […]