Thursday December 6 2018
WARM UP WILL DEPEND ON WEAK SKILLS Turkish get up review WEAK SKILL FOR 15 min T2B, Pulls ups, HSPU or missed strength SKIPPING EMOM 10 min Odd: 20 D/U or 60 SS Even: Turkish get up 3 ps as heavy as form allows 10 MINUTES CORE EXTRAVAGANZA 10 crab get […]
December 8 2018
SEASON’S GREETINGS FROM OUR COACHES AND THERAPISTS AT CFSS TO OUR AMAZING CROSSFIT FAMILY. Wishing you health and happiness this Holiday Season and prosperity in the New Year. A big thank you to each and everyone of you for making Crossfit South Surrey a great success and a place to grow, learn and achieve new goals […]
Wednesday December 5 2018
Class start at 6:00am with Phae Mobility tonight see you there Warm up 10 side step up with core rotation 10 clams repeat first 2 10 walking lunges with Extended arm using MB calve stretch on rig foam roll lats back Strength/skill Front Squat 5 4 3 3 2 2 111 Strict Press […]
Monday December 3 2018
Warm up calves stretch on rig standing quad standing hamstring stretch 3 rds 200 m run /row 5 bottom up push ups 10 ring rows Hypertrophy Cycle Split Jerk from Rack 15 min to establish your 1 rm alternate with goblet squats 5 x 12 METCON “JENN” 1000m Row/ 800 m run / 200 […]
Sunday December 2 2018
This Man can bust a move! Great Job Jeff! 5 attempt at ME pushups if picking Grace Elizabeth Clean 135 lbs Ring Dips 21-15-9 reps, for time or Grace Clean and Jerk 135 lbs 30 reps for time
Saturday DECEMBER 1
Crossfit swag makes great gifts Warm up Line drills TEAMS of 2 In 7 Minutes complete as many reps as possible of: 20 squat MB toss inside passing to each other ….space yourself wide apart for increased challenge Max Slam Balls while partner hangs with chin above bar … Rest 1 minute In 7 […]
Friday November 30 2018
Please sign up for sunday classes…. needs 4 to run it PRE CLASS WARM UP 3 Rounds 200m jog 20 Lunges mobilize OLYMPIC WEIGHTLIFTING 10m EMOM 1 Hang Clean jump 1 Muscle Clean 1 Clean / hang power for beginners 5 m EMOM weighted step ups 5 ps, back rack positions […]
Thursday November 29 2018
Xmas party Dec 8 at 6:00pm …… Oh ya ! bring an appy and a $20.00 gift to do the secret santa game. Warm up 10 ps banded pull across body 10 ps banded pushes in plank 10 roll ups with a weight plate 10 sec hold in lunge position 2x each leg weak skill […]
Wednesday November 28 2018
One thing I love about training and group classes is everyone can partner up and have a great experience! PRE CLASS WARM UP 1000m Row, then: 3 Rounds 10 DB Row/side (15/25) 10 Inch Worms STRENTGH Bench Press or Push Jerk no split 8 8 8 8 8 …. alternate with Weight plate pull […]
Tuesday November 27 2018
PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility STRENGTH Push Press – 5x5x70% 1RM METCON “Wondeful Wendy” 15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips 400m Run/ 200 m run walk Core Mobility 100 moving planks in every direction, front, side, […]