HAPPY BIRTHDAY TO A VERY SPECIAL LADY, WHO HAS BEEN AN INSPIRATION TO EVERYONE AND HAS MADE CFSS A SPACE PEOPLE WANT TO COME TOO.

 I HAVE BEEN VERY LUCKY TO KNOW EMILY AS A PARTICIPATE AND UNIT CLERK AT PEACE ARCH HOSPITAL AND THEN DRAGGING HER SELF IN WHILE TAKING THE RMT COURSE AND WORKING!  SUCH DRIVE AND DETERMINATION IS DAUNTING TO MOST.

ADD SEARCH AND RESCUE TO HER LIFE, BUILDING HOMES IN MEXICO INSTEAD OF HAVING XMAS GIFTS AND A LARGE TRIP TO AFRICA TO HELP ORPHANS AND THE LESS FORTUNATE.  EMILY IS NOW GETTING THE BEST GIFT OF ALL …. HAPPY MARRIAGE AND A NEW BABY!

I AM TRULY BLESSED TO WATCH EMILY SORE AND GROW AND HAS ALWAY BEEN  EXCITED ABOUT FITNESS AND HAD ALWAYS HAD MY BACK, WHEN I DIDN’T.

THANKS EMILY FOR ALWAYS BEING YOU AND MOTIVATING THE HECK OUT OF PEOPLE!

HAPPY BIRTHDAY AND NO BUMPS FOR YOU THIS YEAR…. AS YOU HAVE A BIG ONE ALREADY!

CHIPPER TUESDAY 

Strength/Skill:

3 rounds of 5 SKIN THE CATS and 10 OH plate lunges

CHIPPER FUN

Run 200m
90 mountain climbers
80 lunges
70 reserve curls using rig
60 single leg hop holds
Run 100m
50 step ups
20 ps  side wallball tosses, go outside to brick wall (20/14)
30 push presses (45/35)
20 burpee
10 push-ups
Run 200

 

Finisher 3x

10 banded face pull aparts

10 ps banded external rotation use towel to keep arm tight

10 pone dowel presses O/H