December 31 2018

GYM IS CLOSED TOMORROW EXCEPT FOR THE 9:00AM CLASS……. THERE WILL BE

OPEN GYM TIME FOR THOSE WHO NEED AND WANT IT UP TO 5:00PM…. PLEASE

LET US KNOW AND CLOSED TUESDAY JANUARY 1, 2019

WEDNESDAY IS BACK TO BUSINESS AS USUAL …….PLEASE SIGN UP FOR THE 6:00AM CLASS AND SUNDAY’S AT 10:00AM. 

HAVE A WONDERFUL NEW YEAR AND THANK YOU TO ALL OUR CROSSFIT FAMILY AND THE AMAZING COACHES FOR SURE A GREAT 2018!! 

CROSSFIT SOUTH SURREY’S COACHES ARE SOME OF THE BEST COACHES YOU WILL EVER FIND! THEY GET UP, SHOW UP, AND SHINE!  ALWAYS HAPPY, POSITIVE AND READY TO HELP EVERYONE AND EACH OTHER GROW.  I AM SO AMAZED AT THE EDUCATION AND TALENT OF THE THERAPISTS AND COACHING WE HAVE I CAN’T EVEN BEGIN TO TELL YOU HOW BLESSED AND GRATEFUL WE ALL ARE TO HAVE THEM!  THERE ARE NO WORDS EXCEPT THANK YOU AND YOU MAKE OUR FACILITY A PLACE WHERE PEOPLE WANT TO GO…… ESPECIALLY ME!

 

 

Warm up 

Barbell warm up 

 

Fun

EMON 10 min 8x

box side step overs with goblet kettle bell hold

“DT”  record your 6 min AMRAP if doing Festivus

  • 5 Rounds For Time
  • 12 Deadlifts (155/105 lb)  MW
  • 9 Hang Power Cleans (155/105 lb)  MW
  • 6 Push Jerks (155/105 lb)  MW  use DBells or ask for pushing options if any O/H shoulder issues