FOURTH UPDATE

IMPORTANT INFORMATION ABOUT COVID-19

I know this COVID-19 closure is longer than we thought and I know some of you are helping by not cancelling your

MEMBERSHIPS to keep the gym going.

 I am very grateful however I DO NOT like taking money when I have not given you the service promised.

Therefore…

PLEASE LET ME KNOW ASAP SO I CAN FREEZE YOUR

MEMBERSHIP TO MAY  2020.  TEXT ME OR EMAIL

AS I NEED IT IN WRITING.

If you do wish to have your payments continue, do know that all monies will go towards

operating expenses to keep CFSS going.

If you do decide to continue your membership without the gym being open this will entitle you to unlimited classes

in the future when we DO RE-OPEN.

I KNOW THIS HAS BEEN HARD ON EVERYONE AND I AM HAVING GOOD DAYS AND BAD DAYS

BUT I NEED AND WANT TO DO THE RIGHT THING.

We will continue to re-assess each day by listening to the suggestions from the Government of Canada website

and keep you updated as much as possible through the Crossfit South Surrey website.

Please check website updates daily.  We this is a difficult time but  the best thing to do

as limiting social contact in highly contagious places  has been enforced.

We will let you to know when we will open the gym ASAP. 

Please check website daily for updates. 

 

THE HOLE….. NOW TIME FOR THE PLUMBER.

 

Skill:  Don’t want us to forget 

EQUIPMENT NEEDED:  BROOM HANDLE, OR BARBELL IF YOU HAVE ONE.

SCALED: NOTHING OVERHEAD DO CLEAN AND FRONT SQUATS 

Practising Snatch and overhead Squat  5 5 5 5 5 5

1. Full Snatch 2 Overhead Squats … scaled 1 HANG Clean and 2 front squats, 

 

WOD 

Wearing Back Pack: or Weighted vest if you have one 

10 per side Single leg sits
10 ps Transverse Lunges
10 Crab walks… 2 steps in 1 rep

After every round do

10ps side plank with a twist towards body.