Saturday July 9 2016
PLEASE THINK ABOUT THIS LOVELY LADY ON SUNDAY, KASIA WILL BE COMPETING FOR THE B.C.CUP….. NOT TO LATE TO GET TICKETS !!! PLEASE READ BELOW HER STORY…. PRETTY GREAT …… I HAVE NOTICED A HUGE DIFFERENCE IN KASIA CONFIDENCE AND DEMEANOUR….GREAT JOB GIRL !!! I walked through most of my life without confidence and with […]
Thursday July 7 2016
MICHELLE ROCKING THESE 1 ARM PULL UPS AND O/H SQUATS Weak skill 15 minutes Main set 150 jumping jacks 15 burpees 5-15 pull-ups 15 side box jumps 1 minute hollow hold 15 side box jumps 50 walking lunges 5 – 15 broad jumps Run 1.5 miles SCALED DOWN VERSION OF WOD 150 jumping jacks 15 […]
Wednesday July 6 2016
MOBILITY CLASS TONIGHT, BE THERE 🙂 Warm Up 2 rounds: Hawaiian Squats 8 per leg Hollow Body Rock or Hold x 45 sec then 3 rounds 5 Perfect Push Up 2x banded plank walk 5x each direction 10 Jump Squats posterior chain roll and quads 5 min skipping work on weak skip and conditioning 1. […]
Tuesday July 5 2016
Christine is back from pregancy leave and is teaching tonight!!!! Please make a great attempt to be here and train and learn from a world class silver medalist! WARM UP 2X 10 RING ROWS 200 M RUN OR ROW 2 CART WHEELS 2X WALKING LUNGES FOAM ROLL POSTERIOR CHAIN AND QUADS 10 FRONT SQUATS WITH […]
Monday July 4 2016
Strenght Bear complex “Bear Complex” CrossFit WOD, Video Demos | WODwell wodwell.com/wod/bear–complex/ Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 … 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: […]
Saturday July 2 2016
Warm-up 2 Rounds 400m Run 10 Squat 12 Jumping Jack 14 Lunge Metcon Metcon (Time), in teams of 2 or 3 , Pick a METCOM and the work is not shared. Form a strategy. Time cap 35 min SCALED DOWN VERSION IS HALF REPS For Time: 50 v sits 100 jumping jacks 90 DUs […]
July 1 2016
Michelle is competing this weekend at the Can West Games…..Michelle has worked very hard to get here and please make some time this weekend to go cheer her on! Hook up with other CFSS peeps and make a day of it!! All info is below! Compete times are : Saturday 9:40am,12:40pm and 3:00pm Sunday […]
Thursday June 30 2016
warm up light to moderate sized dbells 10 air squats 10 ring rows single arm 5 per side 100 m back pedel 20 alternating bicep curls 10 side raises 10 bent over rear deltoid raises Crossfit Bear Complex – YouTube ▶ 4:04 https://www.youtube.com/watch?v=Laa7BJHJWrw Strenght ‘BEAR COMPLEX” taught 2 different ways 5 Rounds For Load Complete […]
Wednesday June 29 2016
Release class tonight ….be there !!!! Warm up 5ps single leg DL foam roll hamstring 10 naked bar DL foam roll lats 5 push up, bottom up review skills Strength Deadlift x 5 Warm up to challenging weight for 5 reps and attempt to maintain across all sets. EM x 6: Power Clean + Push […]
Monday June 27 2016
Book today with Sheana for Phsyio and Emily for Massage!! Training takes a toll on your body, regular upkeep is essential if you want to stay away from injuries and overtraining. We have these services at CFSS so we can train smarter. Warm up 2 -3 x 6 S A pushups use snake option if […]