Wednesday May 29 2019
ZERO FUN HAPPENS HERE WARM UP 5 x squat, step back into upward facing dog, step up, open arms right and left 5 cat cows, leaning back on heals 10 ps in in supine, pin shoulders back, do side to side hip rolls 10 lying prone, using dowel, push arms straight out […]
Tuesday May 28 2019
HAPPY BIRTHDAY TO A VERY SPECIAL LADY, WHO HAS BEEN AN INSPIRATION TO EVERYONE AND HAS MADE CFSS A SPACE PEOPLE WANT TO COME TOO. I HAVE BEEN VERY LUCKY TO KNOW EMILY AS A PARTICIPATE AND UNIT CLERK AT PEACE ARCH HOSPITAL AND THEN DRAGGING HER SELF IN WHILE TAKING THE RMT COURSE […]
MONDAY May 27 2019
The good old Mb warmup for these guy on Saturday! Noticed a few peeps in a resting position…..hmmm Warm up 5 x though squat, jump back into upward facing dog, jump back to squat and open arms right and left 5 Cat cows 4 each direction, on all fours turn to the […]
Sunday May 26 2019
PLEASE LOOK BACK IN YOUR BOOKS TO NOVEMBER 25 Two words today GRIFF, ULTIMATE HEROS, READ THEIR STORIES AND WOD….. JUST HELL! “In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his […]
Friday May 24 2019
CARDIO, CHIPPER AND EMOM ….. WHAT FUN …. Wod 1 4 rounds: Row 500m-Run 400 Rest 3 minutes Wod 2 40 db deadlifts 30 db hang power cleans 20 db front rack lunges 10 db thrusters (35/25lb) Wod 3 10 minute EMOM: Alt. pushups+ slamballs or wallballs (20/14lb) + kb swings (53/35lb) *For […]
Thursday May 23 2019
FUN AT FESTIVUS ….. WAY TO GO JEFF AND OLIVIA Weak Skill Day … What have you been working on? Have you mastered it? If no Keep at it before moving on to another weak skill ! 12 MINUTE EMOM DO 2-3 reps and wait for the next minute, EG. T2B do 2-3 […]
Wednesday May 22 2019
Check out this action shot….. Amazing Warm up 10 partner mb toss 10 partner mb side toss, right and left side 10 banded shoulder circles 10 ps tall plank single arm rows 10 alternating push up openers on Mb release hips Strength 1/ 1/ 4 Back squats 5 5 5 5 5 10 min Emom […]
Tuesday May 21 2019
Strength SL Deadlifts: 5×8 @ 65% alt Superset with 8/leg front foot elevated db lunges (front foot on 45lb plate) Chipper 50 side box step overs 40 wall ball 30 weight plate drags across room 20 Db cleans 10 rotational planks right and left …. no burpees in this wod!
Sunday May 19 2019
PLEASE LOOK BACK IN YOUR BOOK TO NOVEMBER 18 2018 ? HOW DID YOU DO ? Pick one you have not done yet ! if picking Linda or Chelsea I strongly suggest you only do one or the other. Do Fran and Karen together 🙂 Choose “Linda”, “Karen, Fran” or Chelsea ! OH […]
Monday May 20 2019
Facility will be closed Monday May 20 for the May long weekend. See everyone Tuesday May 21 2019. Enjoy your family and friends Victoria Day in 2019 In 2019 the Victoria Day holiday is on Monday, May 20. Victoria Day is a Canadian statutory holiday celebrated on the Monday preceding May 25 in every […]