Thursday April 6 2017
THROW BACK TO THE CAMWEST GAMES LAST YEAR, GOING AGAIN THIS YEAR TO SUPPORT THIS LADY! WEAK SKILL OR STRENTGH TEST WEEK STILL HAPPENING! 1 KM RUN AND 5 KM RUN
Author: CrossfitSS
Wednesday April 5 2017
6:00 AM MORNING CROWD warm up 200 m run 20 ps walking lunges with Mb are extensions 10ps pistols, hold onto rig or use small box Mb torso twist RM TEST WEEKS BACK SQUAT 5 4 3 2 1 1 1, ADD push set and STRICT PRESS 5 4 3 2 1 1 […]
Tuesday April 4 2017
Christine is coaching tonight Test week Warm up Line drills, push up and squats ankle, calve and shin releases, use foam roller and ball TESTING BEGINS, rest 30 sec to 1 min as needed for skipping, no rest if possible 4:00min max effort burpees 400 m row 400 m run 800 m run block 5:00 […]
Monday April 3 2017
PR WEEK …… LET’S MAKE SOME NEW PERSONAL BEST THIS WEEK, STARTING WITH ….…. PHAE BIRTHDAY SLED PULL! Happy Birthday Phae, you are truly one of those people everyone needs in their life! True inspiration and always want the best for everyone. Royal, reliable and super motivating. We all thoroughly enjoy you at CFSS and […]
Saturday April 1 2017
fun fun fun Partner Workout: ★ 14 minute AMRAP: – 30 Heavy Wall Balls (30/20ish) – 30 Kettlebell Swings – 30 Shuttle Runs (1 lengths of parking lot down and back = 1 rep) ***Only 1 partner works at a time except for the Shuttle runs*** 3 minutes rest 12 minute AMRAP: Partner 1 Minute […]
Friday March 31 2017
Throw back friday PRE CLASS WARM UP 1000m Row/run run to 16 ave up 1 block then home using Russell 30 Air Squats 30 Push Press (45/35/25/15) Coaches warm up Snatch and Clean OLYMPIC LIFTING 10m EMOM Snatch Complex OR USE KETTLEBELLS – Snatch Deadlift – Snatch Shrug Pull – Snatch High Pull – Snatch […]
Good Friday March 30 2017
Happy Easter everyone The facility will be closed for classes Good friday. We will be offering Open gym from 8:00 am to 11:00 am. Monday Classes per usual. Due to the inconvenience of the gym closure during our flooding !! A wonderful Easter Wod will be written on the board for you to do or do […]
Wednesday March 29 2017
MOBILITY TONIGHT SEE YOU THERE!!! Warm up Line drills, to include bear crawl and jumps then Foam roll posterior chain and quads 3 Rounds 200m Row 10 Stiff Leg DL (45/35)25/20/15 10 Front Squats (45/35)25/20/15 STRENGTH Dynamic Deadlift OR Bench Press 3-5 Reps every 30s. for 8 min – 55% 1 RM METCON 5 […]
Tuesday March 28 2017
Lifting tonight with RACHEL and Morning class with EMILY…. do both Warmup surprise by Emily PRESSES TODAY Every Minute on the Minute (10 total minutes) Minute 1: Barbell Push Jerk x 3 @ 75% of 1 rep max Jerk – Minute 2: Ring Muscle-up x 3-5 (Substitute burpee chest to bar )OR PULL UP […]
Monday March 27 2017
LOOKING GOOD MARIA!!! Warm up Run 400 m band stretches 10 BW reach lunges to the side 10 BW reach lunges to the back 10 BW reach lunges to the front 10BW reach lunges cross body Roll shoulder girdle out 2 min per side Strength SQUAT TAKE 15 MINUTES TO FIND IT. 3 […]