Wednesday March 23 2016
WOD AT 5:00PM AND RELEASE CLASS AT 6:00PM Strength / Skill Bench Press- 5 4 3 2 1 alternate with planks ALAS Wod 20 min AMRAP Negative pull ups, get up and lower down 3-5 sec do 3-5x 3 position lunges, front, side, transverse AHAP 3-5 push ups, bottom up pushups 2x sandbag drag […]
Tuesday March 22 2016
SORRY CHRISTINE GIRARD IS NOT COACHING TONIGHT AS SHE IS UNWELL!!! REGUALR CLASS TODAY THIS EXAMPLE OF KNEE POSITION IS A GREAT VISUAL AS WHAT NOT TO DO AND WHAT WE ARE LOOKING FOR AS COACHES TO CORRECT. THE BAD PICTURES SHOW THE KNEES FALLING IN WHICH IS CONTRIBUTED TO VERY WEAK ABDUCTORS….. EASY FIX […]
Monday March 21 2016
Marie working very hard on her hang Snatch…..Keep up the good work LADDER 1-10- 10-1 1 LUNGE 1 SHOULDER PRESS, 2 LUNGES 2 SHOULDER PRESSES ECT –AHAP 10 SLAM BALL, 9 SLAM BALL ECT WOD 3RDS FT 200 meter Hill Sprint 5 Burpee Broad Jump (6’/4.5′) 10 Hand Release Push Ups 15 Wall […]
Trophy Saturday March 19 2016
Teams of 2-3, WORK TO BE DIVIDED Pick one member of the team to Row. Men row 250m. Women 200m. The time in seconds is “X”, i.e. If it takes 45 seconds “X” is 45 reps. 4 Rounds For Time (Comp & Fitness) X Pushups X Pullups X Thrusters X Situps SCALED DOWN VERSION X […]
Friday March 18 2016
Huge congrats to Pavneet and her handsome man on their engagment!! We see why he loves you…..Beautiful inside and out and a pleasure to coach. You are a wonderful member of our crossfit family and friend could’nt imagine Crossfit South Surrey without you ………. We are so HAPPY you did’nt move to Vancouver… Strength / […]
Thursday March 17 2016
► 0:54 PARALLETTE SHOOT THROUGH – YouTube https://www.youtube.com/watch?v=5ndtEnITur4 We will be using Kettlebell today, they are called Kettlebell pull throughs and YES there is a modified version 🙂 Used to do these all the time….. great move! Strength/ Front Squat, down 3 sec, shot up 3 3 3 3 3 alternate with 6 Dbell Pull […]
Wednesday March 16 2016
► 0:54 PARALLETTE SHOOT THROUGH – YouTube https://www.youtube.com/watch?v=5ndtEnITur4 We will be using Kettlebell today, they are called Kettlebell pull throughs and YES there is a modified version 🙂 Used to do these all the time….. great move! Strength/ Front Squat, down 3 sec, shot up 3 3 3 3 3 alternate with 6 Dbell Pull […]
Tuesday March 15 2016
The one and only Christine Girard’s lifting class tonight at 6:00pm, do both classes today, wod earlier and work on your lifts later! Strenght / skill Preform bottom up pushups 5 5 5 5 5, start from the bottom and push up, working the negative. 1 rope climb 5 rds/ lying down or just hang […]
Wednesday March 14 2016
Do the 5:00pm wod and this will be the reward for your body. Warm up 20 single leg walking deadlifts 20 MB lunges with torso twists 200 m run with MB 6 plank twists 2 x bear crawl 3x cartwheels Strength choose Time 30 sec for 12 rds 30 sec work 30 sec rest, […]
Monday March 14 2016
Strength: Sumo grip – Deadlift 5 5 5 5 5, add push set last round WOD: 9-15-21 Calorie Row Power Snatch 115/75# For time: “Fran” pumped up fran add 400 m run if you want. 21-15-9 Thrusters 95/65 Pull-ups Beginners – scaled down version 9-15-21 Calorie Row Power Snatch MW For time: “Fran” 21-15-9 Thrusters […]