Friday July 13 2018
COMPETITION WOD FOR SUNDAY JULY 22 IS BEING POSTED MONDAY JULY 16…. WATCH FOR IT !! It’s Friday and we are missing this hard working lady. Cathy is busy finishing term 3 of her massage therapy course ……Great Job Cathy !! Hope to see you soon! Strength Warm up “Christine Girard’s Snatch warmup […]
Wednesday July 11 2018
Release class tonight …. Classes start at 6:00am and go to 6:00pm finishing with a release …. Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations….. bicep position, bar up and over head 5 Strict Presses 5 S L Stiff-Legged Deadlifts 5 Front Squats release for back squats Back Squat Every 2 […]
Tuesday July 10 2018
NICE LITTLE CHIPPER TODAY WITH SOME ROPE CLIMBS MIXED IN WHERE EVER YOU WANT ! Warm up Technique for D/U … JUMP JUMP BIG JUMP… if you have been skipping for a-while and can do 100 singles in a row it’s time to progress! 100m Run 15 Deadlifts (225/155) 200m Run 50 Double unders 400m […]
Monday July 9 2018
Classes start at 6:00 am with Rachel and finish at 7:00pm with Jas teaching yogi/stretch Warm-up 400m Slam Ball or Plate Run 50 Double Unders 100 ss 40 PVC Overhead Squats20 Push-Ups 20 Beat Swings, externally rotate shoulders 10 Russian Baby Makers ▶ 0:29 https://www.youtube.com/watch?v=GiKENv5Rgqg A dynamic drill to help warm up the hips. Set […]
Travel or anytime wods, when
CFSS NEEDS YOUR HELP TO COMPILE 100 WODS YOU CAN DO AT HOME, ONLY THIS YOU NEED IS YOUR BODY! WORKOUTS YOU CAN TAKE ON THE ROAD NEXT TIME YOU ARE TRAVELING, GYM IS CLOSED, YOUR WORKING TOO LATE OR TOO EARLY AND MISSED YOUR CLASS, YOU WANT TO BE OUTDOORS OR THE […]
Friday July 6 2018
Thank goodness it’s friday Warm up 6 inch worms with shoulder openers 20 sec wall angles in a squat position 30 sec side plank holds 10 ps single leg sits to a box, which is below parallel …barely touching it each time release and stretch shoulders STRENGTH Overhead Squat 5-5-5-5-5 or Front if […]
Thursday July 5 2018
Warm up 100 m run – 100 m back peddle 10sec isometric sec lunge holds with 1 hop right . Please set up in a perfect 90% angled lunge position 10sec isometric sec lunge holds with 1 hop left 10 S a push up 6 surfer burpees Strength P. Clean 2 x 8 @ […]
Wednesday July 3 2018
Mobility class tonight if you don’t want to mobilize then come in and do the wod 🙂 Warm up MB warm up 10 x each 1 rounds torso twists S Leg deadlift clean 400 m run 10 side to side push ups Find a partner similar in lifting capabilities and warm up all moves […]
Tuesday July 2 2018
Lifting tonight with coach Rachel. This class is designed to help you get more familiar with Olympic lifting and clean up for lift for better performance. Don’t be scared of this class it caters to beginner and the more seasoned lifter. Warm us up Miss Coach and RMT Emily “HP Fight Club ” […]
Monday July 1 gym closed
FACILITY CLOSED FOR CANADA DAY ENJOY YOUR FRIENDS AND FAMILY! SEND IN PICTURES ON CROSSFIT SOUTH SURREY’S FB AND INSTAGRAM OF HOW YOU ARE ENJOYING YOUR TIME. A federal statutory holiday, it celebrates the anniversary of the July 1, 1867, enactment of the Constitution Act, 1867 (then called the British North America Act, […]