Sunday October 6 2019
NEW SCHEDULE LOOK BACK IN YOUR BOOKS TO 17 2019 ‘LINDA” PUSHED UP LINDA ADD A 100 M RUN IN BETWEEN TO SHAKE IT OUT 3 BARS OF LIFE (DEATH) 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1.5 bodyweight) Bench Press (bodyweight) SHOULDER ISSUE DO INCLINE OR ASK FOR OPTIONS Clean (3/4 bodyweight) Use three separate […]
Saturday October 5 2019
TEAM WORK TODAY “DECK OF CARDS “ KING- 10 Front squats DBells Queens – 1 min rest Jack – 10 Med ball cleans Ace – 400 m run with something in your hands ??? Clubs – jump squats Spades – planks jacks Diamonds – Pull ups or pull backs with bands Hearts – push […]
Friday October 4 2019
Have you signed up yet ?? Warm up 10 weight plate squats 10 jump lunges alternating sides 10 burpees depth jumps 10 kettle bell sea-saw presses review SPLIT JERK Strength Split Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. WOD #1 Clean Complex EMOM 10 minutes Clean + Hang clean […]
Thursday October 3 2019
Pumpkin run fundraiser lets get ready !! Weakness and choose a WOD 1 or 2 DO 4-8 reps or 20-30 second hold. Rope Climb 15min WOD 1 Nicole 20 minute AMRAP: Run 400m max rep of trusters WOD 2 Metcon A) 5×2 min on 1 min off: 10 db devils press (35/25lb)- max calorie […]
New Schedule changes
PLEASE NOTE WE HAVE ADDED OPEN GYM TO MONDAY AND WEDNESDAY AT 6;30PM FOR THOSE WHO CAN’T MAKE IT TO THE 5:30PM CLASS. WE WILL BE ADDED THIS AS A CLASS SOON AS DEMAND INCREASES.
TUESDAY OCTOBER 1 2019
NEW SCHEDULE STARTS TODAY WITH A NEW 5:45 AM CLASS ….. LIFTING TUESDAY CHIPPER Strength/Skill: 3 rounds of 10 ring dips and 10 T2B WOD: 400m Run 26 HRPUs 200m row 26 KBS (70/53) 400m run 26 abmat sit ups 200m row 26 deadlifts (135/85) 400m run 26 air squats 200m row […]
Monday September 30 2019
Warm up 10ps single leg deadlifts 10 walking lunges with torso rotation 10 MB cleans the big 6 shoulder review snatch 10 minute EMOM: Strength chose 1st 5 minutes: 1 Power clean + 1 hang power clean + 2 O/H squats 2nd 5 minutes : 1 Power clean + 4 O/H squats *Start ~50% 1RM […]
Sunday September 29 2019
LOVE THIS PIC! GREAT JOB PHAE AND THANK YOU FOR REPRESENTING CROSSFIT SOUTH SURREY LOOK BACK IN YOUR BOOK TO FEBRUARY 10 2019 “Tabata Painstorm” Get your station ready Seven Tabatas in minutes Tabata Thrusters (95/65 lb) 1 minute Rest Tabata Pull-Ups 1 minute Rest Tabata Cleans (135/95 lb) 1 minute Rest Tabata Ring Dips/ […]
Saturday September 28 2019
This is the picture Peace Arch sent me ….Cherly is hiding behind her husband! THIS RACE IS COMING UP Team work WOD #1 “JAS” 8 min am rap alternate partners Ladder 10-1 Landmine press KB Russian Swings @ manageable weight WOD #2′ JEFF” 9 min am rap ….. do together 10 […]
Friday September 27 2019
Love this shot of Nicki at the Classic ! OH thats a rep! Warm up Big 6 shoulder moves 10 jump squats hold for 3 second at bottom before going again. 2 cart wheels R and L side starts….. just try it ! 10 banded pulls 5 burpee depth jumps with full push up 10 […]