Some of our Competitive team and members showing off the new CFSS SWAG ! IF YOU ARE INTERESTED IN STEPPING UP YOUR GAME AND COMPETING, AND HAVE AT LEAST 1 YEAR WEIGHT LIFTING EXPERIENCE AND MOST IMPORTANT YOUR RATE OF INJURIES COULD GO UP DUE TO EXTRA TRAINING SESSIONS……COME HAVE A CHAT WITH ME, […]
BIG HAPPY BIRTHDAY TO SUMMER FROM ALL OF US AT CROSSFIT SOUTH SURREY AND YOU MOMMY 🙂 For Time Teams of 3 Divide row evenly, switching every 200m. These will be sprints. Teammates will do PLANK will waiitng Divide the rest of the work evenly with one athlete working at a time. (Comp & Fitness) […]
E90 x 5: Front Squat x 3 @ 75% E90 x 3: Single Leg Stiff Leg Deadlift x 8-10 (per leg) E90 x 6: Snatch – max for the day or Incline Bench Press x 8 (heavier than last week) FOR TOTAL METRES: Row – 2 minutes, 90 seconds, 1 minute, 30 seconds. Rest 30 […]
GREAT PR DAY FOR EMILY YESTERDAY, 170LBS ON FRONT SQUATS AND 200LBS ON BACK SQUATS ……OH YA weak skill 15 min Marine drive with mb
How low can you go ?? warmup 2x 5 push up openers 10 squat jumps planks arounds the world, front 30sec, right side 30 sec, left 30 sec, plank facing up 30 sec 10 downward dogs mobility work Coaches review split jerk and clean Metcon (Weight) use weight you can split Jerk 50%-75% of 1 […]
LIKE US ON FB Warm-up start with 400 m run Duck walk Straight leg bear crawl Elbow to ankles on floor shoulder retraction hangs 30 sec mobility for DL A): deadlifts 5 5 5 5 5 ALTERNATE bar facing burps 10 10 10 10 10 B): Metcon (Time) 6 rds 6 strict HSPU 6 […]
IN TEAM OF 3 -4 …….GET 1 PERSON FROM TEAM TO ROW FOR 200 M FOR FEMALE 250 M FOR MALE THIS SETS THE REP SCHEME!!! FUN FUN FUN 3RDS BOX JUMP SIDEWAYS OR STEP UPS BURPEES / 1/2 OR BOX DB PUSH PRESS/ MW KETTLEBELL FARMERS CARRY 200M, 400M 600M / MW OR NO […]
KIDS CLASS TODAY AT 3:30PM Teens at 4:30pm WEAK SKILL 15 MIN The Ghost Workout with Robert “The Ghost” Guerrero – YouTube ▶ 2:52 https://www.youtube.com/watch?v=XBgf3GKgV78 6 rounds of: 1 minute of rowing 1 minute of burpees/ BOX OR 1/2 1 minute of double-unders/ SINGLE SKIPS 1 minute rest OR KEEP ROWING YOUR CHOSE
KIDS CLASS TODAY AT 3:30PM Teens at 4:30pm WEAK SKILL 15 MIN The Ghost Workout with Robert “The Ghost” Guerrero – YouTube ▶ 2:52 https://www.youtube.com/watch?v=XBgf3GKgV78 6 rounds of: 1 minute of rowing 1 minute of burpees/ BOX OR 1/2 1 minute of double-unders/ SINGLE SKIPS 1 minute rest OR KEEP ROWING YOUR CHOSE
STRETCH AND RELEASE CLASS TODAY…..I KNOW YOU NEED IT SO BE THERE 🙂 warmup WEAR SOCKS TODAY 🙂 10 MB side to side push ups 10 squat 10 ps walking lunges with torso twists ball release pec 30 sec banded release pecs and lats 1 min per area 200 m run to shake it […]
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