Monday September 17 2018
This Saturday have you signed up !!!! Warm-up 5 min foam roll Station warm-up. Move with purpose. Each station TWICE (1 min at each station, 10 sec. rest between each to transition) #1: row/bike/jumprope #2: empty barbell S2OH #3: air squats Trusters PLEASE USE BUMBDELLS or landmine if shoulder issues Every 2 minutes, […]
SUNDAY September 16 2018
Crossfit south surrey is launching its first sunday class! Thank you to all the amazing coaches who offered to teach Sundays! This class is going to be “benchmark sundays” plus hero wods! First Hero Wod we are doing is in honour of September 9/11. The amazing hero who ran to danger to help, this is […]
Saturday September 15 2018
TODAY, HAVE YOU SIGNED UP ? Teams of 3 For Time TIME CAP 35 min Go in any order and increment but divide the work evenly with one athlete working at a time Buy-In 1500m Row (must switch every 250m) PARNTER WAITING DOES, PLANK, PULL UP HANG FROM RIG, WALL SITS OR 200 M RUN […]
Friday September 14 2018
Don’t miss out… have you signed up yet ? starts tomorrow at 11:00 am just after the wod! Warm up PNF hip release, standing bring knee up and push down for 5 sec do 3x 10 ps walking lunges to toes 10 ps banded pulls 10 scapula retractions, in push up pos. 2x crab walks […]
Thursday September 13 2018
BINZ IS WORKING ON HER HANDSTAND HOLD …… OUTSIDE … LOVE IT 15 WEAK SKILL OR MISSED STRENGTH TEMPO and ISO conditioning 3-5 sets 10 ps ZIG ZAG lunges WEIGHTED (wide) 10 ps towel drags weighted or not 10 ps frontal plain towel drags weighted or not 5 negative pull ups, parallel, bicep grips […]
Wednesday September 12 2018
CLASSES START AT 6:00 AM WITH PHAE AND FINISH WITH CAROLYN AND MOBILITY,STRETCH, RELEASE CLASS AT 6:00PM Warm up Banded walk for hips Banded walks for arm in plank ball release forearms with the peanut open hip stretch and ankle Posterior chain foam roll “BEAR COMPLEX” 5 Rounds For Load Complete 7 Unbroken Sets […]
Happy birthday Andrew
A BIG HAPPY BIRTHDAY TO YOU ANDREW, YOU HAVE BEEN A BIG PART OF CFSS FOR SEVERAL YEARS AND HAVE COME SO FAR! YOU ALWAYS HAVE A SMILE ON YOUR FACE AND WILL HELP OTHERS AND HAVE GREAT ADVISE. WE ARE TRULY BLESSED TO HAVE SUCH A GREAT FRIEND AND ROLE MODEL! CANT IMAGINE THE […]
September 15 ..Nutrition talk by Jasmine
Tuesday September 11 2018
Christine Girard reviewing the hang clean. WARMUP banded leg series plus ankle Tere major ball release and pec 1 mim per area 3 tempo push ups 3/0/3 10ps walking lunges come up on toes 2x banded squat holds 20 secs on wall… pin shoulders to wall 5 target burps Techniques .. review hang clean FUN […]
Monday September 10 2018
DAY STARTS AT 6:00AM WITH COACH RACHEL AND END AT 7:00PM WITH COACH JAZ FOR YOGI-STRETCH WARM UP Ladder cross planks push ups Banded leg released / thread the needle / elbow openers 10 burpee slam balls STRENTGH BENCH PRESS 5 4 3 2 1 OR DBELL BOX SQUATS 10 10 10 10 10 or […]