Monday February 5 2018
What a great success our 1st Friday night social. These social are happening every two months on the first Friday of the month. The next one is April 5, come wod first or come after, bring a little something something to share and be part of our fun community. Last Friday was […]
Saturday February 3 2018
SATURDAY FUN DAY Highlights from last Saturday Teams of 2 or 3 …….this workout MB runs While 1 team mate is doing the wod below the other team mate is running 400 m then switch 10 Handstand Pushups/ WALL WALKS 20 Burpees 2 Rope Climbs 2. 20 Pushups 20 Mountian climbers […]
Friday February 2 2018
GETTING READY FOR 2018 OPENS…… WHAT BETTER WAY THAT TO DO ONE FORM LAST YEAR! REMINDER CFSS SOCIAL GATHERIENG TONIGHT AT 6;00PM IF YOU WANT TO WOD OR JUST COME AND CHEER YOUR PEEPS ON! BRING A SMALL APPY IF YOU LIKE TO SHARE! MARK WILL BE MOVING TO NORTH VANCOUVER, HE WILL […]
Wednesday January 31 2018
MOBILITY TONIGHT BE THERE…… OR BE TIGHT! Warm up STRENGTH Split Jerk from rack 10 x 1 @ 85% WOD 4 Rounds for time: 10 MB clean to Wall Ball 6 Handstand Push Ups 30 Double Under’s/ 100 single skips…work on weak skip Assessary Stability ball the fab 5 core workout 10 reps do 3-4 […]
Thursday February 1 2018
Cutest Picture ever! Reminder to all about our very first social gathering tomorrow February 2 “Friday Night”. These gatherings will be happening on the first FRIDAY of every second month. Come and wod, or just come and visit….. bring something to share and get get some community going on! Emilys idea […]
Tuesday January 30 2018
Lifting tonight Warm up 5 ps side planks with rotation 20 reserve lunge kicks 5 depth jumps and shuffle backs 10 dowel squats 10 dowel deadlift 10 sitting torso twists and 10 mountain climbers WOD “Sweat Shop” 21 Minute EMOM Minute 1 – A full round of CINDY; 5 Pull-Ups, 10 Push-Ups, 15 […]
Monday January 29 2018
Warm up 2 rounds 5 inch worms with push ups 10 plank rolls, hip move side to side 10 shoulder taps 20 flutter kicks 10 plank jumps, in plank jump to feet and back 20 flutter kicks, hands under butt 400 m run A. Bench Press or Push press *Set 1 – […]
Saturday January 27 2018
Today will be one of the best days of my life, I get to walk this man, I made and raised, down the aisle to say, “I DO” to this incredible women. IN TEAM OF 3 -4 …….GET 1 PERSON FROM TEAM TO ROW FOR 200 M FOR FEMALE 250 M FOR MALE THIS SETS THE […]
Friday January 26 2018
Warm up Dumbells light to moderate weight 10 Renegade rows 10 lying down pull overs 10 hip bridges with weights on hips 10 bicep curls 10 tripec presses hehind head 10 weighted burpees 400 m run with small MB Mobility for shoulders and warm up the Bear complex STRENGTH WOD “Bear Complex” 5 sets […]
Thursday January 25 2018
Different ways to target the back of the arm! Pick which one works for you Warm up 10 ps single leg sits with bands 10 ps clams 10 ps clams keeping knees together and lift foot 10 ps planks pulls in prone position 10 planks shoulder taps with push ups ……5 push ups total 10 […]