Michelle Wand and Rachel Henry will be competing this

SATURDAY DECEMBER 17 

Rachel at 2:00pm and Michelle Sunday at 10:00am

WHERE:  Semiahmoo high School

FOR: PROVINICAL WEIGHT LIFTING COMPETITION 

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.   Rachel is a repeat competitor, this will be amazing to watch! 

Thursday’s at Crossfit South Surrey is a day to work on skills  you want to get better at, do a missed wod or do strenght.  Its a catch up day or rest…….YOU CHOSE

1. Weak skill 15 or 30 min

2. Missed strength 15 or 30 min

3. If doing 30 min …..please stretch after

4. If doing 15 min please do wod below

wod nft

• row 400 meters, alternating 100 m sprint 100 m resting row
• 10 hurdle burpees
• 2x  sandbag drag, on a diagonal
• 10 renegade rows with push up
• 100 single skips, single legs