Thursday February 18 2016
REST DAY OR WEAK SKILL 15 MINUTES Metcom below has lots of pulling, pick a skill that has no pulling or very little. Check out the UTUBE video on Crossfit South Surrey FB and work with HSPU progressions……. Three – six sets sets for max reps/calories: BEGINNERS DO 3 ROUNDS AND USE MANAGEABLE WEIGHT 60 […]
Wednesday February 17 2016
MOBILITY CLASS TONIGHT AT 6:00PM……CAN YOU SQUAT THIS LOW??? THIS IS JOSH FROM THE TEEN CLASS DOING 205LBS. WAY TO GO JOSH ! BENCH PRESS 5 4 3 2 1 alternate with single leg deadlifts 10 per side Wod Gymnastics 20 minutes for time 2-4 unassisted pull ups, BELT UP 10-12 HSPU weighted roll backs […]
Tuesday February 16 2016
Great day at the movement fix course with Dr Ryan Debell Strenght front rack position lunges 5 5 5 5 5 AHAP Fight Gone Bad! 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift, 135/95 (reps) Box jumps, 20-inch box (reps) Push presses, 75/45 (reps) Row (calories) BEGINNERS – SCALED DOWN VERSION […]
Monday February 15 2016
6 Bar Muscleups 10 Box Jumps 20″/24″ 12 Thrusters 65/95 (Fitness) 8 Chest to Bar Pull-ups 10 Box Jumps 20″/24″ 12 Thrusters 65/95 Beginners – scaled down version of wod 8 Pull-ups 10 Box Steps 20″ 12 Thrusters @ manageable
Saturday February 13 2016
LAST WEEK WINNER OF THE TROPHY Partner Up and pick a tabata rotate through 1. Tabata Mountian climbers 2. Tabata prowler push (empty)alternate partner 3.Tabata row (calories) AFAS 4. Tabata goublet squats AHAP 5. Tabata pull ups 6. Tabata sand bag drag Team with the most calorie rows wins! Finish with a block run
Friday February 12 2016
Skill : Dead Stop front squats, start from bottom position of squat. 5 5 5 5 5 REMEMBER TO PUSH LITTLE TOE, THEN BIG TOES THEN SCREW YOUR HEEL TO THE FLOOR. Dead-Stop Front Squats – YouTube ▶ 0:46 https://www.youtube.com/watch?v=YGFY9e5Z0lM PICK A METCOM 1. LADDER Metcon 10 Down to 1 Reps for Time: – 10 […]
Thursday February 11 2016
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis […]
Wednesday February 10 2016
Do you do this when you squat? WE WILL DO A SIMPLE TEST TODAY, READ YESTERDAY WOD FOR SQUAT TIPS AT MOBILITY CLASS, AT 6:00pm TO FIND OUT!!! STRENGTH AND STRETCH ISSUE SKILL : Strenght Clean and Jerk 2-2-2-3-3-3 WOD – FT 10 Deadlift (205/315lb) 20 Double Under 8 Deadlift 40 Double Under 6 Deadlift […]
Tuesday February 9 2016
THE ONE AND ONLY CHRISTINE GIRARD’S LIFTING CLASS TONIGHT AT 6:00PM How to Anchor Your Feet For A Monumental Squat Stand up and take your normal squat stance. Note what parts of your feet feel like they are anchored to the floor. For most of you, they will just be flat and resting on the […]
Monday February 8 2016
THE FACILITY WILL BE CLOSED FEBRUARY 8, 2016 FOR FAMILY DAY My New Family Addition PLEASE ENJOY YOUR FAMILIES SEE YOU TUESDAY FOR MORE FUN AND GAMES