Friday June 24 2016

STRENGTH 5 rds 3 DEADLIFTS ** 5-8 STRICT RING DIPS (advanced athletes may MU into each set) use box or matador **NO DROPPING AT TOP OF DEADLIFT (build up weight over 5 sets) WOD “OLDIE BUT GOODIE” 5 sets – 2 minutes rest between sets In 2 minutes complete: 3 HANG POWER CLEANS (135/95)/ MW […]

Wednesday June 22 2016

HAPPY BIRTHDAY NATALIE….SPARTAN SURVIVOR…HOPE YOU LIKE YOUR BIRTHDAY WOD!!! ITS AND OLDIE BUT A GOODIE!

Thursday June 23 2016

Looking good Phae! Weak skill 15 min Warm-up Dynamic warm-up Main set 10-second hill climb (sprint) 10-second rest Do this x 10 20-second hill climb (very high intensity)sprint 20-second rest Do this x 10 30-second hill climb run (high intensity) 10-second rest Do this x 2 OR Main set Jump rope 10 minutes THEN 2 […]

Tuesday June 21 2016

PAVNEETS BIRTHDAY BUMPS …..OH YA!!! EMILY, GRIFFIN AND CAM….YOU HAVE NOT DONE YOURS!!! Incline Bench Press x 5 Stack one or two bumper plates under the bench where your head goes. Warm up to challenging 5 and perform same weight across all 5 sets. 6 RDS A) Dips x 8-10 B) Kettlebell Swings x 20 […]

Monday June 20 2016

THE GIRLS ARE BACK !!!   STARTING WITH “FRAN” OH YA! Warm Up 25 Hollow Rocks 15 Rev. Hollow Rocks 20 Ring Row then.. 3 rounds: 10 m High Knee Skips 10 m Butt Kicks 10 Air Squats 2X duck walk STRENGHT BOX JUMPS 5 4 3 2 1 1 1   WOD “FRAN” BENCH […]

Saturday June 18 2016

YOUR CROSSFIT TEAM IS DOING THE TOUGH MUDDER TODAY ………….. I AM SO EXCITED! Tough Mudder Whistler – 18 km of Mud and Obstacles‎ Adwww.toughmudder.com/Events/Whistler‎ Challenging and fun · 2+ million participants · 80+ events worldwide ► 0:07 Face Down Chinese Plank – YouTube https://www.youtube.com/watch?v=Byb0bniTtkM WOD TODAY INVOLVES THIS MOVE …..LOOKS COOL!! Tighten everything TEAM […]

Friday June 17 2016

warm up 4 position arm stretch banded frog and straight leg frog roll out lats banded knee walks 4x then 10 air squats 6 1 armed push up, use snake method 2 cart wheels 8 hanging knees up …break the bar side to side lunges STRENGTH HANG CLEAN (top of knee) + 2-4 PS LUNGES […]

Thursday June 16 2016

FAT LOSS is not the only thing clients want…..Meet Kasia a 46 year old mother of 3….Always giving to everyone but herself.. Had low self confidence, depressed, dealing with ongoing health issueS and always left too skinny. Well Kasia WENT OUT OF HER COMFORT ZONE AND entered herself in a figure competition not excepting anything […]

Wednesday June 15 2016

  The Winning sock ….. These beauties belong to ED”, congrats Ed for playing and entering 3 pairs of socks! Warm Up 2x 30 Hollow Rocks 20 Rev Hollow Rocks 20 Ring Row400m Jog30/30 Pigeon 30/30 Lizard 30/30 Twisted Cross, shoulders Skill warm up with dowel or naked bar 3 Sets: for Technique 3 Muscle […]

Tuesday June 14 2016

  SPARTAN DONE NOW TIME FOR THE TOUGHT MUDDER…..IT’S NOT TOO LATE TO SIGN UP!! RACE IS THIS SATURDAY, IF YOU CAN RUN 10K YOUR GOLDEN! TEAM : CROSSFIT SOUTH SURREY, THIS WAS OUR FIRST RACE IS 2012. TEAM MATES RUNNING THIS YEAR ARE MYSELF, ELMER, SONIA, MARK, KRIS AND JANISE. Mobility/Warm Up 30 Hollow […]