EASTER GYM CLOSURES
Happy easter from my family to yours Facility will be closed good FRIDAY. Regular Shedule Monday. MY easter basket of joy!
Saturday March 12 2016
Five 4-minute rounds with a one minute rest in between rounds- Rounds 1, 3, and 5: One partner starts off doing a front rack lunge/shoulder to overhead (54/95) ladder (1 lunge/1 shoulder press, 2 lunges/2 shoulder press, etc.) while the other partner holds a plank. They continue until either the plank fails or […]
Friday March 11 2016
Griffin performing the snatch 16.3 “CrossFit Games Open Event 16.3” Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 […]
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 10 2016
Josh and Stacy teaming up to do their 400 m walking lunge!! 15 minute weak skill plus metcom or 30 minutes weak skill plus 2000 m row Metcom 84 Double Unders 21 Burpees 21 Toes-to-Bar 60 Double Unders 15 Burpees 15 Toes-to-Bar 36 Double Unders 9 Burpees 9 Toes-to-Bar TIMECAP: 15:00 Beginners do 100 single […]
Wednesday March 9 2016
This is not an easy task 400 m walking lunges with a mb, share the fun with a partner 2 Strenght BENCH PRESS 5 5 4 3 3 BACK SQUAT 10 8 8 6 6 wod FT With a partner: share work or cut it in half 10 minutes to complete as much as possible […]
Tuesday March 8 2016
ONE OF PHAE’S GOAL, BESIDES LOSING OVER 100 LBS!!! IS TO CLIMB THE ROPE AND REACH THE BELL AND SHE JUST THAT TODAY !!! WAY TO GO PHAE YOUR AN INSPIRATION TO US ALL 10 minutes of rope climb, look back in your book and see what you did last time! Three rounds for […]
Monday March 7 2016
https://www.youtube.com/watch?v=oOd_VaYDFSw THE BEAR COMPLEX five sets of 3 3 3 3 3 more advanced do 7 sets, weight depends on what you can press. The Bear is a five-lift complex consisting of a: power clean, front squat, push press, back squat, and second push press. WOD FT 15 12 9 5 Ring dips walking side […]
Thursday March 4 2016
REVISION TO THE SCHEDULE, NO 6:00AM THURSDAY AND TEMPORARY STOPPING TUESDAY KIDS CLASS AT 3:30 DUE TO ALL KIDS HAVE SIGNED UP FOR SPORTS. PLEASE COME TO SATURDAY FAMILY CLASS AT 11:00am for your second class. EVERYONE GETS FIT EVEN THE PARENTS! warm up today with a rowing tutorial by coach WEAK SKILL: 15 […]