Wednesday August 15 2018

CLASSES START AT  6:00AM AND FINSH AT 6:00PM WITH A RELEASE AND MOBILITY CLASS!!  NO EXCUSES MY FRIENDS    WARM UP  10 lat pull ups on rig  300 m run 10 shoulder retractions on rig banded squat release  foam roll posterior chain 10 naked bar squats  foam roll posterior chain again 10 naked bar squats  […]

Tuesday August 14 2018

  Lifting tonight with coach Rachel.   Please sign up for the rowing workshop…. details on the board      WARM-UP 12 renegade rows … light weights  10 ps crossbody band pulls…. inside knee on mat  10 ps single leg box jumps …. use a weight plate if unsure Strength  Bentlay Rows…… 5 5 5 […]

Monday August 13 2018 happy Birthday summer

  NO YOGI/STRETCH TONIGHT ….   JAS IS AWAY :((((         BIG HAPPY BIRTHDAY TO OUR LITTLE SUMMER…… SUMMER HAS BEEN DOING CROSSFIT SINCE SHE WAS 14 AND HAS GROWN INTO A BEAUTIFUL, SMART, AMBITION AND KIND SOUL.   WE LOVE YOU SUMMER !!!     “Happy 20th Summer”! For time …. […]

Saturday July 11 2018

    Team of Two   5 Min EMOM   ROPE CLIMB OR SANDBAG RUN 200 m  AMRAP15 20 Burpee/ half or bench  30 Cal Row 40 Double-Under/ 80 Single skips  AMRAP15 40 Russian KB Swing (53/35#)  MW 30 KB S A Thrusters  (53/35#) 20 Burpee FUN FUN FUN  count up points to be the […]

Friday July 10 2018

  Love this picture……squatting like a champ…during our friendly comp   Warm up 2x  7 ps turkish get ups  10 ps banded single arm pulls 10 mountain climbers  10 crab get ups  Clean and Jerk Complex On the 2:00 x 6 Sets: This is all about the Jerk weight  5 Deadlifts + 3 Hang Power Cleans […]

Thursday August 9 2018

    Warm up    Strength side  to side lunges 8 8 8 8 8 ps Alt. Sb roll out 20x each position  set 1 front, set 2 side to side set 3  circle right  set 4 circle left  set 5 single arm punches    Fight Gone Bad! 3 rounds for max reps of: 1 […]

Wednesday August 8 2018

Check out Mike doing what ever he can as  to NOT put the bar down so he doesn’t get any penalty partner carry silliness  BRING ON THE GAMES WODS   Don’t worry lots of warm up  GAMES 2018 3RD WOD BEFORE THE DEATH ROW  For max total load: 1-rep-max back squat 1-rep-max shoulder press 1-rep-max […]

Tuesday August 7 2018

IT’S THAT TIME AGAIN FOR FILTY FIFTIES and LIFTING TONIGHT WITH RACHEL  HMM ….SOMEONE NOT WORKING ….HA HA  50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettleball Swings (35/26) 50 Steps walking lunge 50 Knees to Elbows 50 Push Press (45/35)medial deltoid raises or land mine press 50 Back extension 50 Wallballs (20/14) 50 Burpees […]

Monday August 6 2018

GYM IS CLOSED FOR BC DAY ENJOY YOUR FRIENDS AND FAMILY   PLEASE ENJOY THE TRAVEL WODS I HAVE UP ON THE WEBSITE FOR YOU.    British Columbia Day in Canada. The first Monday of August is known as British Columbia Day, BC Day or B.C. Day, in the province of British Columbia. It is […]

Saturday August 4 2018

SO HAPPY TO HAVE THIS GAL COACH AT CFSS   WOD “Deck of Cards” MAKE 2 OR 4 Teams will draw a card from a pre-shuffled deck. All members of the team will complete the required exercise and reps before another card can be drawn. Hearts- Pushups Diamonds- pull ups  Spades- Ball Slams Clubs- Air […]