Saturday December 24 2016
 BODY WEIGHT HOME WORKOUT DO 5 TIMES ADD A FLIGHT OF STAIRS IN BETWEEN SETS 10 JUMP SQUATS 10 MOUNTIAN CLIMBERS 10 PUSH UPS 20 ALTERNATING LUNGES 10 HOLLOW ROCKS DO 5 TIMES ADD 25 JUMPING JACKS IN BETWEEN SETS 20 SQUATS 20 SPLIT SQUATS BACK LEG ON CHAIR 20 PLANK JUMP INS 10 […]
Friday December 23 2016
Facility closes today at noon. Have a very Merry Xmas and see you in the New Year. Warm Up Roxanne *People will have a light jog on the spot, and everytime the song says “”roxanne”” they will do a burpee” Strenght Incline Bench or strict press 3X3 and Front squats 5 5 5 5 5, […]
Thursday December 22 2016
Reminder tomorrow December 23, gym closes at noon. 12 Days of Xmas again If you did one yesterday please do 2 strength moves you missed or need to catch up on. Talk to your Coach. Eg. Clean and Jerk- back rack step ups Bench- Back squats or overhead squats rope climbs – push ups Today’s […]
Wednesday December 21 2016
12 days of xmas Wod written by King Cam 30 minute time cap It’s like the song do #1 then #2 and 1 again, 3, 2, 1 get it 🙂 FUN FUN FUN 10 mountain climbers/skips/ jumping jacks Thrusters 95/65 Front squats 96/65 Tuck jumps Pull ups/ring rows 30 sec plank Bicep curls dips/ […]
Tuesday December 20 2016
Christine Girard is in the house today !! warm up 10 staggered stance push ups 20 lunges side to side with dowel not leaving the 3 points 10 squats with dowel 10 shoulder dowel warm up 3 rds mobility on foam roller, lats, posterior chain and snatch work with dowel 3 x 3 sets: 1 […]
Monday December 19 2016
Super Proud of Rachel Hendry for  doing her very first Provincial and taking home the bronze. ……Way to go Girl….We are so fortunate to have you at CFSS.  Enjoy your Victory. Warm up 10 seated shoulder openers 10 bridge shoulder openers 5 inch worm with push up 10 cross moutian climbers 2x duck walk […]
Sunday December 18 2016
PLEASE PLEASE PLEASE WEAR INDOOR SHOES, NOT SHOES YOU WALKED TO YOUR CAR AND THEN INTO THE GYM. BRING YOU WINTER BOOTS AND CHANGE AT FRONT DOOR, PLEASE ENCOURAGE EVERYONE TO DO THIS…………….THANKS AND PLEASE NO WODS WITH RUNNING IN THEM, FOR OBVIOUS REASONS 🙂 UNTIL SALT CLEARS. CFSS LOVE YOU GUYS
Thursday December 15 2016
Michelle Wand and Rachel Henry will be competing this SATURDAY DECEMBER 17Â Rachel at 2:00pm and Michelle Sunday at 10:00am WHERE: Â Semiahmoo high School FOR: PROVINICAL WEIGHT LIFTING COMPETITIONÂ TIME: TBA PART OF CHRISTINE GIRARD’S LIFTING CLUB, KILOPEN, this is Michelle’s 2nd comp and she rocked the first one getting her to this provinical level. […]
November 17 2016
Metcon (Time) For Time: 50 Shuttle Sprints, using planters outside for landmarks * EVERY 60 seconds do 5 squat rest 5 min then.. Metcon (Time) 60 Pull-Ups * EVERY 60 seconds do 3 Burpees rest 5 min then.. Metcon (Time) 70 RKBS * EVERY 60 seconds do 2 Push-Ups Metcon (Time) 80 WALL BALLS * […]
Wednesday November 16 2016
HAPPY MOBILITY TIME Stength 4 3 2 1 1 1 Turkish get ups warm up with naked bar or dowel Barbell Complex – Work up to a Heavy Set – 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead * Unbroken, the barbell never leaves the athlete’s hands until all […]