Friday January 12 2018
It’s Friday, some of our wonderful CFSS family, who’s that rascal in the back! WARM UP W. an empty barbell, 2 sets 10 Sumo deadlifts 10 Push Press 10 back squats 10 Goodmornings 10 reverse lunges in place 10 Front Squats Workout: 10 rounds: 1 power clean 1 hang power clean 1 front squat […]
Wednesday January 10 2018
Bring Sally up Bring Sally down song …… WARM UP 20 Alternating single leg deadlifts 10 staggered stance push ups 2x backwards crab walks Banded leg work plus hamstring EMOM and LADDERS …..OH YA! Pull ups + 185-lb. back-squat ladder/ Manageable weights Rest 3 minutes banded pull backs + 115-lb. shoulder-press ladder/Manageable weights […]
Thursday January 9 2018
OH YA! WORKING HARD WEAK SKILL 15 min plus wod OR 30 min weak skill or strength CARDIO AND CORE, 1x start bike, row or skip for 1 min 1 min plank holds on bosu moving forward and back bike, row or skip 2 min 1 min plank on bosu moving side to side bike, […]
Tuesday January 9 2018
LIFTING TONIGHT warm up 10 staggered stance push ups 20 lunges side to side with dowel not leaving the 3 points 10 squats with dowel 10 shoulder dowel warm up 3 rds mobility on foam roller, lats, posterior chain and snatch work with dowel 3 x 5 sets: 1 snatch deadlift shrug 1 snatch […]
Monday January 8 2018
Some great pics of our Crossfit South Surrey xmas gathering! Thank you all for coming! WARM UP 2x 20 Inner toe tap jumps 20 plank jump ins 5 jump squats to push ups 20 climbers 10 planks holds each direction, front side circle mobility for MANEATERS and legs STRENGTH Reebok CrossFit ONE Movement Demo […]
Friday January 5 2018
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring […]
Thursday January 04 2018
Another great Christmas Wod Five sets of: Shoulder Press x 2.2.2.2.2 Hanging knees up or straight legs 16 min EMOM Alternating Reverse Lunges with DBs/KBs, front rack position and MW Alternating Lateral Lunges, sit low Kettlebell Swings moutian climbers 20x or Pistols/Single-Leg Squats (Left) Pistols/Single-Leg Squats (Right) Kettlebell Swings MW Double-Unders 20x […]
Wednesday January 3 2018
HAPPY NEW YEAR AND WELCOME TO GOAL SETTING WEEK HAPPY NEW YEARS START THE NEW YEARS OFF WITH A FITNESS CHALLENGE ! Metobolic conditioning( LEG CRANK) Curcuit 1 Time yourself beat time each week, times on the side are what you are aiming for you may only get 12 speed squats out […]