Friday June 16 2017
6:00 am is a whole new world at that time! Coach Sarah has been with me for 12 years and keep those early bird at an amazing fitness level! Very Impressed but not suprised! You rock Sarah, gym wouldn’t run so smoothly without you! PRE CLASS WARM UP 800m Jog -or- 1000m Row Stretch […]
Thursday June 15 2017
This is my son Bret training for the RCMP exam which he passed with flying colours and the physical, he rocked it! This SAQ training Works and thanks Pavneet for explaining Bret the rope! weather permitting outdoor curcuit 15 minutes of weak skill or missed strength METCOM 20 minute emom odd minute outdoor circuit […]
Wednesday June 14 2017
Release class tonight see you all there Strength Bench Press, look in your books for your 5 rm and add some weight 7 x 7 alternate ME hangs from rig, step into the hang position of hold. Arms are in a bicep hold position WOD AMRAP in 20 minutes: 10ps front rack walking lunges […]
Tuesday June 13 2017
One of our favourite men! You Rock Chris Lifting tonight Warm up 3 Rounds 200m Row 12 Air Squats 10 Stiff Leg D/L (45) 8 Push Ups hip and shoulder mobility with bands STRENGTH Back Squat – 5sets ×8reps – Small Increase alternate 10 banded pull backs METCON 5m AMRAP 10 Overhead Squats (135/95)(95/65)(MW) […]
Monday June 12 2017
OUR LOVELY SARAH IS COACHING THIS AM AND EMILY IS COACHING TONIGHT WARMUP 3 Rounds 200m Row 12 Air Squats 10 Stiff Leg D/L (45) 8 Push Ups/ 10ps banded clam METCOM 21 15 12 9 3 sec hold front squat MB torso twists on mat METCON 20m EMOM A) 5 Thrusters […]
Happy Birthday Cathy Walls
This is Cathy Walls 2 years ago on her Birthday doing the Spartan for the first time! Cathy it’s a privilege and an honour to call you my friend and see you crush your fitness goals! All at CFSS wish you a happy birthday and love your rock and roll and your […]
Saturday June 10 2017
TEAM WOD TODAY WOD “Deck of Cards” MAKE 2 OR 4 Teams will draw a card from a pre-shuffled deck. All members of the team will complete the required exercise and reps before another card can be drawn. Hearts- Pushups Diamonds- pull ups Spades- Ball Slams Clubs- Air squats Aces-1 member of the […]
Friday June 9 2017
Tracy and Joanna partner woding together…. Looking good ladies Warm up Banded Shoulder work line drills for legs with dowel review all moves WOD 25 reps “Horsepower Complex” Use Kettlebell swings for Snatches for scaled Shoulder issues please use Dbells, do regular grip DL, SA snatches, 2 squats and 1 push press 5 Sets of 5 […]
Thursday June 8 2017
15 to 30 minutes weak skill, cardio is a weak skill…..just saying! WOD 3-5 rds 8ps Single leg Bicep curls 8ps medial deltoid raises 12-15 rear deltoid raises 12-15 seated shoulder presses 10 ring dips 400 m run
Wednesday June 7 2017
Michelle just chilling in the sun. NO STRETCH CLASS TONIGHT WARM UP 10 lat pull 10 ps single leg deadlifts 10 scapula pulls 10 push ups 400 m run banded hip openers, bands above knee Skill 5 rds do 3-5 reps, lower your body for 3-8seconds Negative pull up rings with parallel grip bicep grip […]