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 […]