Wednesday August 17 2016
Warm up 5 inch worm pushups with openers right and left 10 squats with 3 point contact, dowel 10 squats with naked bar lat release with ball upper trap release with ball 40 m run STRENGTH Strict Handstand Push Ups/ knees on box and flutter kicks 5 x 5 Strict Pull Ups/ Bands or rings […]
Tuesday August 16 2016
SUMMER BIRTHDAY SLED PULL warm up 10 – 3 point squats with dowel 10 side to side lunges 5 buprees 30 sec walking planks Mobility banded hip stretch, external rotation and ankle ball lat release STRENGTH Front Squat 7 x 5 @ 80% WOD For time: Run 1 mile 200 Double Unders* *Every time you […]
Monday August 15 2016
Some of our Competitive team and members showing off the new CFSS SWAG ! IF YOU ARE INTERESTED IN STEPPING UP YOUR GAME AND COMPETING, AND HAVE AT LEAST 1 YEAR WEIGHT LIFTING EXPERIENCE AND MOST IMPORTANT YOUR RATE OF INJURIES COULD GO UP DUE TO EXTRA TRAINING SESSIONS……COME HAVE A CHAT WITH ME, […]
Saturday August 13 2016
BIG HAPPY BIRTHDAY TO SUMMER FROM ALL OF US AT CROSSFIT SOUTH SURREY AND YOU MOMMY 🙂 For Time Teams of 3 Divide row evenly, switching every 200m. These will be sprints. Teammates will do PLANK will waiitng Divide the rest of the work evenly with one athlete working at a time. (Comp & Fitness) […]
Friday August 12 2016
E90 x 5: Front Squat x 3 @ 75% E90 x 3: Single Leg Stiff Leg Deadlift x 8-10 (per leg) E90 x 6: Snatch – max for the day or Incline Bench Press x 8 (heavier than last week) FOR TOTAL METRES: Row – 2 minutes, 90 seconds, 1 minute, 30 seconds. Rest 30 […]
Thursday August 11 2016
GREAT PR DAY FOR EMILY YESTERDAY, 170LBS ON FRONT SQUATS AND 200LBS ON BACK SQUATS ……OH YA weak skill 15 min Marine drive with mb
Tuesday August 9 2016
How low can you go ?? warmup 2x 5 push up openers 10 squat jumps planks arounds the world, front 30sec, right side 30 sec, left 30 sec, plank facing up 30 sec 10 downward dogs mobility work Coaches review split jerk and clean Metcon (Weight) use weight you can split Jerk 50%-75% of 1 […]
Sunday August 8 2016
LIKE US ON FB Warm-up start with 400 m run Duck walk Straight leg bear crawl Elbow to ankles on floor shoulder retraction hangs 30 sec mobility for DL A): deadlifts 5 5 5 5 5 ALTERNATE bar facing burps 10 10 10 10 10 B): Metcon (Time) 6 rds 6 strict HSPU 6 […]
Saturday August 6 2016
IN TEAM OF 3 -4 …….GET 1 PERSON FROM TEAM TO ROW FOR 200 M FOR FEMALE 250 M FOR MALE THIS SETS THE REP SCHEME!!! FUN FUN FUN 3RDS BOX JUMP SIDEWAYS OR STEP UPS BURPEES / 1/2 OR BOX DB PUSH PRESS/ MW KETTLEBELL FARMERS CARRY 200M, 400M 600M / MW OR NO […]
Friday August 5 2016
KIDS CLASS TODAY AT 3:30PM Teens at 4:30pm WEAK SKILL 15 MIN The Ghost Workout with Robert “The Ghost” Guerrero – YouTube ▶ 2:52 https://www.youtube.com/watch?v=XBgf3GKgV78 6 rounds of: 1 minute of rowing 1 minute of burpees/ BOX OR 1/2 1 minute of double-unders/ SINGLE SKIPS 1 minute rest OR KEEP ROWING YOUR CHOSE