Wednesday August 16 2017

…Release tonight see you all there….. Warm up  BRING SALLY UP AND DOWN SONG  then  6 tempo push ups starting from the bottom 3/0/1 banded walks around knees 2 x  banded hand walks 2x  10 ps SLSA band pulls with shoulder rotation, protract and retract review snatch, beginners do not do full snatch, alternative is […]

Tuesday August 15 2017

Lifting tonight …… fu fun fun Mr Brunner showing us how it’s done. Warm up 5 mins of skipping 1 min skip 1 min alternating  1 min single leg right 1 min single leg left 1 min high knee 1 min of your weak skip  review clean SYMMETRY & SKILL: 5 Rounds NOT for time: […]

Monday August 14 2017

Start your day off with Rachel ……6:00am class  Happy Monday and HAPPY BIRTHDAY SUMMER…. 19 years old ! You have been crossfitting for 5 years now and you are all of our child at CFSS…. WE LOVE YOU. Warm up run 400 m  then repeat 2x 10 ps SL sits to box use band around […]

Tuesday August 12 2017

  Lifting tonight Warm up 400 m run  2 min skip then 2x  10 ps SL good morning with dowel, keep non standing  leg engaged  Yielding ISO holds in lunge position set clock for 20 sec per side.  10 inch worm with push ups warm up for the clean  10m EMOM – 5 ps SL […]

Friday August 10 2017

Warm up 400 m run  2 hill sprints 10 sec. 100 SS 2x lengths of room death jumps  1ps – 15 sec hold lunge position, keep 90 degrees, everything is tight and hold and squeeze review snatch and release arms and ankles     STRENGTH or kettlebell swings SNATCH, look in your books  Every 2:00 […]

Thursday August 9 2017

  Kids class… keeping core tight while balancing beanbags, if they drop 5 burpees……….Kids were really good at not letting them drop!…..Lets see how good the adults are ???? Weak skill or Missed strength wod in Partners EMOM  bear crawls x 2 lengths of room with bean bags or weight or ad mat   – […]

Tuesday August 8 2017

  Lifting tonight….. Missing you Kelsey and Tony Warm up 200 m run  10 ps renegade rows using bands, pulling back while in plank  bear complex with very light bar 5rds Banded leg walks 2x room   1 min – Banded wall squats, imprinted spine and thumbs moving up wall  5 ps Banded arms 3 position, […]

Monday August 7 2017

BC Day Long Weekend Hours: Friday – Regular Hours Saturday – Regular Hours Sunday – Closed Monday – Closed Have a great long weekend, CrossFitters! Don’t forget sunscreen!

Watch the games this weekend!!!

These are the workouts the crossfit athletes are doing over the next few days.  Competing is not for me but I sure appreciate what these athletes did to get here and love watching! Athletes who get to the games are all winners in my eyes! THURSDAY RUN SWIM RUN Run 1.5 miles Swim 500 meters […]

Saturday August 5 2017

PARTNER TRAINING    Teams of 2 For Time (40 min cap) Run together. Divide work evenly with one athlete working at a time. OTHER ATHLETE MUST HOLD WALL SQUATS OR HANGS FROM RIG WHILE WAITING FOR TURN Start at any station but stay in order. Buy-In double block run with partner passing mb  Then 5 […]