Closed April 5 due to flood repairs
Wednesday April 4 2018
PLEASE REMEMBER GYM CLOSED THURSDAY FRIDAY and SATURDAY APRIL 5 – 7 FOR FLOOD REPAIRS :(((((( Classes start at 6:00 am today …… get in here early and get it done! Warm up 10 ps side band pull in a lunge position … 10 bent over rows with bands 10 medial deltoid raises […]
Tuesday April 3 2018
PLEASE REMEMBER GYM CLOSED THURSDAY, FRIDAY AND SATURDAY, APRIL 5-7 FOR FLOOD REPAIRS :(((((((( BIG HAPPY BIRTHDAY TO OUR WONDERFUL PHAE…. WOW YOU HAVE COME A LONG WAY AND IT’S BEEN GREAT WATCHING YOU GROW INTO ONE HECK OF AN ATHLETE, COACH AND TRAINER …….. WE AT CFSS ARE GRATEFUL AND BLESSED TO WORK ALONG […]
GYM CLOSED APRIL 5 – 6
HELLO MEMBERS GYM CLOSED THURSDAY AND FRIDAY APRIL 5 – 6, RE-OPENS APRIL 7. DUE TO THE RECENTS FLOODING OF OUR NEIGHBOURS BATHROOM AND THEN OURS…. THE FINAL REPAIRS WILL BE DONE THIS THURSDAY AND FRIDAY, APRIL 5 AND 6 …. SATURDAY APRIL 7, GYM OPEN AS USUAL WITH OPEN GYM STARTING AT […]
Monday April 2 2018
OPENS are over and so is the judging! Thank you coach Emily, Phae, Rachel and Sarah for doing your part to make 2018 opens a big success. Celebration party April 6 at CFSS for our 2nd Friday night social …. BIG FAT HAPPY BIRTHDAY TO SONIA ….. COACH EXTRAORDINAIRE, SONIA AND I […]
Saturday March 31 2018
LOVE SATURDAY WODS SATURDAY DECK OF CARDS ACE 200 M WALKING LUNGE KING 10 SURFER BURPEES QUEENS 10 DB SQUAT THRUSTERS JACK 10 PULL UP OR RING ROWS CLUB – WEIGHTED SHOULDER CARRY SQUATS HEARTS – HAND RELEASE PUSH UPS SPADES – MB CLEANS DIAMONDS – KETTLEBELL SWING
Good Friday March 30 2018
Happy Easter everyone. The facility will be closed for classes Good friday. We will be offering Open gym from 8:00 am to 11:00 am. Monday Classes per usual. Due to the inconvenience of the gym closure during our flooding !! A wonderful Easter Wod will be written on the board for you to do or […]
Thursday March 29 2018
Weak skill, May I suggest HSPU and progressions to get to a walking Hand stand or just on the wall or strength you are missing! wod Rowing Conditioning 9 x 2:00min on, 30second off* Rest 2:00 after round 5 *This is a preset WOD on the C2 Rower. Choose “Select Workout” […]
Wednesday March 28 2018
Mobility tonight …. lets do this Warm up Banded leg work plus hamstring ball roll pec and peck minor with ball Line drills coaches teach hang power clean and Jerk no split STRENGTH Sumo Deadlifts if you ,missed then Tuesday or Split Squat with back foot on a low bench alternate with 10 side […]
Tuesday March 27 2018
LIFTING CLASS TONIGHT WITH OUR lovely RACHEL! EMILY TEACHES AT 9:00AM …DO BOTH CLASSES Warm up 10 banded good mornings 10 banded pull backs 10 naked bar DL foam roll posterior chain 10 naked bar DL 400 m run with small mb A. EMOM 16 x minutes (4 sets of each) Station […]