Thursday September 26 2019

Way to go Zuzana, rocked it at festivus and thank you for presenting Crossfit South Surrey. NEW SCHEDULE STARTS OCTOBER 1, 2019 CHECK OUT THE WEBSITE 5:45 am classes Monday to Friday  Noon classes Monday and Wednesday 12:00 pm 5:30 classes Monday, Wednesday and Thursday 6:30 class Thursday Mobility 6:00 class Tuesday and Friday WEAK SKILL […]

Wednesday September 25 2019

Another Fierce gal! Great job Olivia at Festivus Warm up  10 S A pushups  10 goblet squats holding 2 seconds at bottom  10 ring rows or banded rows  10 renegade rows with Dbell  Strength: The decline bench press is an excellent exercise for strengthening your lower chest muscles. … In a decline bench press, the […]

Tuesday September 24 2019

This girl is fierce !  Way to Go Nicki! Came in 30 out of 39 competitors and Thank you for Representing Crossfit South Surrey ! Tuesdays chipper…. terrible tens 30 minute AMRAP: 10 side box jumps side to side 10 ps  weighted transverse lunges 25/20  20/15  15/12 lbs. 10  push jerks (135/95lb)shoulder issues use dBell […]

Friday September 20 2019

Partners stretching Warm up 10 ps single leg walking DL  10 mb push up side to side   10 burpees 10 side to side lunges 2x gym walking  hip openers 10 banded good mornings posterior chain release Strength SUMO DL  5 5 4 3 2 2 2  alternate with 8 high jump burps over bar   […]

Thursday September 19 2019

WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe for success… DON’T […]

Wednesday September 18 2019

FESTIVUS, OLIVIA, PHAE AND ZUZANA ALL HAD A GREAT TIME WHILE REPRESENTING CFSS…. Excellent job ladies !            warm up  5 cat cows  10 per side kneeling opposite band pulls 10 per side kneeling elbow openers 100 m walk .. pinch carry weight plate  2 min rig squat  ankle release and […]

Tuesday Sept 17 2019

Wow what a feeling wading with the sun on you ! Strength/Skill: find 1 rm  turkish get up 50 flutter kicks  10 min WOD: 1 Chipper 50 box step overs (24/20) 40 push presses (95/65) 30 slam balls (30/20) 20 KBS (53/35) 10x room up down carry AHAP 20 KBS 30 slam balls 40 push […]

Monday September 16 2019

  Warm up  5 inch worms with arm openers right and left 5 tempo push up 2/2/2 20 sec ISO lunge holds … right and left ….  banded hip and ankle release  review back squats, thruster and cleans Back Squats        then pick a wod 1 or 2  2 × 4 @75-80% 2 […]