Monday July 23 2018
HAPPY MONDAY Warm up 2 x 10 ps side step up with bands around knees 10 ps clams 2x room walking with bands on ankles then 30 Seconds Pigeon Pose each leg 5 Vinyasa Flows (Plank to Downward Dog) Metcon (AMRAP – Rounds) Every 90 seconds, for 30 minutes (5 sets of each): Station […]
Sunday July 22 BBQ and friendly CFSS Comp
FRIENDLY COMPETION WORKOUT FOR SUNDAY JULY 22, PLEASE SIGN UP WE NEED A BBQ, NON ALCHOLIC BEVERAGES WILL BE PROVIDED! Crossfit South Surrey is planning a friendly competition and a BBQ to follow When July 22 Day: Sunday Time : 10:00am Sharp BBQ :12:00pm Bring your game face and something to BBQ, a small […]
Saturday July 21 2018
Saturday Parnter training …. who will win the trophy today ! FUN FUN FUN Metcon (AMRAP – Rounds and Reps) In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1. 800 Meter Run (Together) block plus 200 m 2. 80ps […]
Friday July 20 2018
HANG ON IT’S FRIDAY ! Warm-up 400m Run/500m Row/25 Cal Bike 20 S A KB Push Press (each arm) 1 minute Banded Front Rack Stretch 2 minute Squat Hold Strength Front Squat with a twist …tempo 2/0/3 Every 3 minutes, for 18 minutes (6 sets) of: Front Squat x 3 reps *Sets 1-2 – 75-80% […]
Thursday July 19 2018
HMMM someone is not working very hard !! 🙂 Surprise wod on the board PLEASE SIGN UP ON THE “WHAT TO BRING TO BBQ” SHEET SO WE DON’T GET DUPLICATES.
Wednesday July 18 2018
Classes start at 6:00 am and finish with a release class at 6:00pm Warm up 2x 5 per direction slam ball halo jumps 10 slams 10 ps lunges 10 wall balls review Split jerk with dowel Strength Every 2 minutes, for 18 minutes ( sets): Split Jerk *Sets 1-2 = 3 reps @ […]
Tuesday July 17 2018
CHECK OUT THE COMPETITION WOD AND PICK A PARTNER 🙂 Metcon (Time) WORKING ON D/U SINGLE SINGLE DOUBLE JUMP! For time: 80 Double-Unders 100 single skips 40 Russian Kettlebell Swings (53/35 lbs)MW 20 Ring Dips/ bench or standing press 10 Bar Muscle-Ups or 20 Pull-Ups/ ring rows or bands 800 Meter Run 10 […]
Monday July 16 2018
Warm up 10 squat ball tosses 6 plank openers from full plank S leg Hops 50 ft each direction 10 curl up holding rig 10 ps banded planks review and practice push press Push Press Six sets of: Push Press x 3 reps Build to today’s heavy 3 reps. Metcon (AMRAP – Reps) Against a […]
Saturday July 14 2018
Team Training fun, which team is winning the trophy today! Team training Teams of 2 or 3 Gauntlet training at it’s finest Station 1 row 250 women 350 men this sets the pace for the other exercises to follow box jump rope climb sled push/ pull or run with sandbags ME hollow rock Rower […]
Thursday July 12 2018
Is it Friday yet !! I love this picture of Cathy Wand ! Work on a weak skill for 15 minutes, your chose or the coaches Metcom 3 rds 5 recline rope climbs …. stay in a plank and pull up and go down, use a small box for intensity. don’t […]