Saturday July 8 2017
Partner Training “SURPRISE”
Author: CrossfitSS
Friday July 7 2017
Cathy Walls crushing it Warm us up Sarah review clean, show 2 styles of rope climbs, wrap and J hook 5 Rounds for time…. Time cap 35-40min Teams of 2 or cut reps in half if not partnering up Run together. Divide work evenly with one athlete working at a time. 35 – 40 […]
Thursday July 6 2017
Weak skill or missed strength and outdoor SAQ drills
Wednesday July 5 2017
Release class tonight Warm up 5 Tempo push ups 3/3/3 5 Tempo lat retractions on rig 3/0/1 10 plank elbow opener banded whole body drills or line drills FOR TIME: SCALED PLEASE CUT REPS IN HALF 500 Meter Row 400 Meter Run 30 Bench Press @ (155/105)MW 60 Ball slams @ (20/14)MW 500 Meter […]
Tuesday July 4 2017
Lifting tonight WARM US UP EMILY STRENGTH Front Squat Tempo 1/1/1 10-10-10-10 @ 70-75% Accumulate :20sec L-sit hold in between each set of squats, hanging or on Kettlebells WOD 10 Minute AMRAP 1 rope climb 10 Handstand Pushups 15 Dumbbell Walking Lunges Tempo 2/0/1 ACCESSORY 2-3 sets 10 MSF deltoid raises 10 tricep presses, […]
MONDAY JULY 3 GYM CLOSED FOR classes,POTLUCK at 5:00pm
OPEN GYM TOMORROW JULY 3 FOR THE DAY, COME IN AND DO YOUR OWN WOD. GYM CLOSED FOR CLASSES FOR THE HOLIDAY AND EVENT…. COME IN FOR OPEN GYM TILL 3:00PM. OUR WEIGHT LIFTING EVENT STARTS AT 3:00PM, PLEASE COME OUT AND SUPPORT OUR CF FAMILY WHO DID THE ADVANCED LIFTING COURSE WITH CHRISTINE […]
Saturday July 1 2017
HAPPY CANADA DAY GYM OPEN FROM 9 – 11 AM SURPRISE AND IT’S NOT THE DECK OF CARDS
Friday June 29 2017
This video we are working with tempo push ups……Great job ladies IMG_2147 Warm up 400 m run up hill 30 sec wall squats with thumbs sliding up and down wall 10- S Leg deadlifts 10ps – SLeg good mornings 10 push ups with 2 second pause at bottom… rest as needed STRENGTH 5×5 – Press, […]
Thursday June 28 2017
Weak skill or Missed strength wod Marine Drive and back Assessory moves
Tuesday June 27 2017
Ralph and Cheryl ……how cute. What great team work….. Warm up 3x 10 ps single leg squats to bench….light touch and go…yellow bands around ankles adjust bench as needed. 10 ps towel slides 10 ISO hold, push up …..use small ball under chest review moves with a dowel STRENGTH 1 rm turkish get up take […]