Friday February 28 2020
Warm up 8 ps DBell windmills 10x bear squats..push back into semi squat from plank 5 x push up to downward dog 10 sp reverse lunge with overhead reach using weight plate 10 sp diagonal band pull aparts 12 side to side hip rotation Strength …Combo 6 6 6 6 6 6 Hang cleans with […]
Wednesday February 26 2020
Teen class coached by Coach Rachel, I told them to do something silly this is what I got! Warm up 15 minutes please nothing overhead is shoulder or neck or mobility issues. Shin roll out ; 30sec per side Ankle Joint Mobilization; 20 reps per side, use band Straight Leg Raise; 15 per side, […]
Thursday February 25 2020
FACT: Mrs Brunner was pregnant for this throw down competition and was wondering why her legs felt SO HEAVY !! NECK OR SHOULDER ISSUES NOTHING OVERHEAD Weak skill Day STRICT PULL UPS ANYBODY???? TEMPO 1/0/3-5 START Beginners to advanced 1* PARALLEL GRIP …RINGS…. FOREARM AND BICEP ASSIST 2. *BICEP GRIP… BICEP […]
Tuesday February 25 2020
START THEM YOUNG HAPPY Tuesday Chipper Tuesday WOD: EMOM for 16 mins Mins 1,5,9,13 – 50 DUs 100 SS Mins 2,6,10,14 – 15 push ups/ USE BAND AROUND WAIST FOR RIG Mins 3,7,11,15 – 100m run Mins 4,8,12,16 – 10 pull ups/ RING, RIG, BANDED, JUMP FROM BOX WOD: 3RFT… Cardio action 500m row […]
Monday February 24 2020
Warm up 10 alternating lifts from bird dog in plank…. do knees for scaled 10 supine alternating toe touches 2x banded walks for hips 2 min squat hold on rig …. moving side to side for ankle release ball release for pec and stretch on wall Strength Romanian split squats 5×5 back […]
Friday February 21 2020
THIS IS WHAT HAPPENS WHEN YOU GO MISSING FOR A EW DAYS YOU GET “THE TEXT” FROM THE GANG Warm up 50 single unders then 10 ps 1/2 Turkish get ups 10 frog bridges with overhead reach 10 sp single leg slam balls 10 sp kettle bell across body swings warm up for box step […]
Sunday February 23 2020
LOVE THIS PIC! GREAT JOB PHAE AND THANK YOU FOR REPRESENTING CROSSFIT SOUTH SURREY LOOK BACK IN YOUR BOOK TO FEBRUARY 10 2019 NOTHING OVERHEAD IF SHOULDER MOBILITY OR NECK AND SHOULDER PAIN “Tabata Painstorm” Get your station ready Seven Tabatas in minutes Tabata Thrusters (95/65 lb) Front Squat 1 minute Rest Tabata Pull-Ups/ ring […]
Thursday February 20 2020
HAPPY BIRTHDAY MARIA, OMG WHAT CAN I SAY! MARIA YOU BRING SO MUCH EXCITEMENT TO THE GYM AND ALWAYS HAVE US LAUGHING AND SO HELPFUL TO OTHERS. TURNING 50 AND CLIMBING THE ROPE! WE LOVE YOU SWEETIE, DON’T CHANGE XOXO Warm up 10 Med ball speed skater 10 split lunge dumbell clean with MB 10 […]
Wednesday February 19 2020
Warm up 4 wall walks from plank 30 second wall sits 2 ps cart wheels….. just do it 10 single leg hops ps 6 … 1 burpee and 2 lateral bounds 10 MB cleans PRACTISE Clean and Jerk Strength/Skill 6×3 Clean and Jerks( SHOULDER, NECK ISSUES NO JERK ) and 10 DB front squats […]
Tuesday February 18 2020
NOTHING OVERHEAD IF NECK OR SHOULDER ISSUES Warm up 10 banded arm circles 2x bear crawl with cone on back 10 banded arm circles 2x crab walk 10 banded push ups supine rig leg lifts 15x a side banded walks for hips Chipper Tuesday 5 ps single leg weight plate halo circles 10 banded […]