SaturdaySeptember 8 2018

TROPHY SATURDAY Teams of 2 For Time (35 min cap) Run together. Divide work evenly with one athlete working at a time. OTHER ATHLETE MUST HOLD WALL SQUATS OR HANGS FROM RIG WHILE WAITING FOR TURN, chin over the bar. Start at any station but stay in order. Buy-In double block run with partner passing […]

September 7 2018

  Thank goodness its Friday. Emily and Mike return from Africa !!!   Warm-up 800m run/1000m row/50 cal bike (cap at 5 minutes) 2 rounds: 5 – 5 sec wall squats 5 – cat cow 5 inch worms w/ two push ups at bottom. Spend time at down dog btw. reps. 2x single leg hops […]

Wednesday September 5 2018

Classes start at 6:00 am with Phae  and finish with release and mobility class at 6:00pm Warm-up 400m run PVC Warm Up 10 pass-throughs 10 reverse pass-throughs 10 around-the-worlds (each direction) :30 external rotation on each side 10 leg swings each side Barbell Warm Up 5 good mornings 5 back squats 5 elbow rotations 5 […]

Thursday September 6 2018

    weak skill 15 minutes    3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball torso side to side push up and pull down 1 minute of hang power cleans Rest 1 minute Men: 20-lb. ball, 115-lb. deadlifts and cleans […]

Tuesday September 4 2018

Warm up  5 cat cows  20 sec hold ps bird dog 10 band pull overs ..lying supine 10 bridges…. long level for legs 5 ps single arm press 10 ps S A Kettlebell swing     Max effort Rope climbs in 10 min   MetCon 4 Rounds – 1m per station – max. reps DB […]

Labour day gym closed

Crossfit South Surrey is closed for labour day.   Please enjoy your friend and family and the last weekend of summer before school starts.   PLEASE USE THE SIGN UP SHEET FOR ALL 6:00A CLASSES AND FOR THE TRAIL CLASSES ON SUNDAY STARTING SEPTEMBER 16.   MUST HAVE 4 PEOPLE TO RUN THE CLASSES EITHER […]

Saturday September 1 2018

TEAM WODS 5 Rounds for time…. Time cap 35-40min Teams of 2 or cut reps in half if not partnering up Run together. Divide work evenly with one athlete working at a time. 35 – 40  min cap Comp 400m Run 20 DBELL Power cleans 20 Burpees Modified  400m Run 20 Power Cleans 20 Burpees […]

Friday August 31 2018

WARM-UP 5 CAT COWS 20 SEC HELD BIRD DOG BANDED WALKING SIDE STEPS 2X  10 PS CLAMS 10 PS SINGLE LEG DL FOAM ROLL POSTERIOR CHAINE 10 SUMO DL FOAM ROLL POSTERIOR CHAIN SUMO DEADLIFTS  + OHS COMPLEX (1 COMPLEX ) EMOM 8 minutes 2 sumo DL  + 3 OHS SCALED 2 sumo DL + […]

Thursday August 30 2018

Weak skill day with a kick Our miss Lindsay at her first competition. WEAK SKILL 15 OR 30 MIN. PLUS Warm up  5 Tempo push ups 3/3/3 5 Tempo lat retractions on rig 3/0/3 10 plank elbow opener banded whole body drills or line drills calve stretch    FOR TIME:  SCALED PLEASE CUT REPS IN […]

Wednesday August 29 2018

  CFSS IS NOW STOCKING EVERYTHING YOU NEED TO TAKE YOUR RELEASING, REHABILITATING AT HOME OR ON  THE ROAD, IN A CONVENIENT KIT.  FOAM ROLLERS. COMMERIAL GRADE BALL ( ASSORTMENT OF SIZES) BANDS FOR SHOULDER AND LOWER BODY WORK ROPES TO CUSTOM MAKE YOUR OWN Warm-up Jump rope for 3min PVC warm up 10 Witches brew 10 pass […]