Looking good Phae! Weak skill 15 min Warm-up Dynamic warm-up Main set 10-second hill climb (sprint) 10-second rest Do this x 10 20-second hill climb (very high intensity)sprint 20-second rest Do this x 10 30-second hill climb run (high intensity) 10-second rest Do this x 2 OR Main set Jump rope 10 minutes THEN 2 […]
PAVNEETS BIRTHDAY BUMPS …..OH YA!!! EMILY, GRIFFIN AND CAM….YOU HAVE NOT DONE YOURS!!! Incline Bench Press x 5 Stack one or two bumper plates under the bench where your head goes. Warm up to challenging 5 and perform same weight across all 5 sets. 6 RDS A) Dips x 8-10 B) Kettlebell Swings x 20 […]
THE GIRLS ARE BACK !!! STARTING WITH “FRAN” OH YA! Warm Up 25 Hollow Rocks 15 Rev. Hollow Rocks 20 Ring Row then.. 3 rounds: 10 m High Knee Skips 10 m Butt Kicks 10 Air Squats 2X duck walk STRENGHT BOX JUMPS 5 4 3 2 1 1 1 WOD “FRAN” BENCH […]
YOUR CROSSFIT TEAM IS DOING THE TOUGH MUDDER TODAY ………….. I AM SO EXCITED! Tough Mudder Whistler – 18 km of Mud and Obstacles Adwww.toughmudder.com/Events/Whistler Challenging and fun · 2+ million participants · 80+ events worldwide ► 0:07 Face Down Chinese Plank – YouTube https://www.youtube.com/watch?v=Byb0bniTtkM WOD TODAY INVOLVES THIS MOVE …..LOOKS COOL!! Tighten everything TEAM […]
warm up 4 position arm stretch banded frog and straight leg frog roll out lats banded knee walks 4x then 10 air squats 6 1 armed push up, use snake method 2 cart wheels 8 hanging knees up …break the bar side to side lunges STRENGTH HANG CLEAN (top of knee) + 2-4 PS LUNGES […]
FAT LOSS is not the only thing clients want…..Meet Kasia a 46 year old mother of 3….Always giving to everyone but herself.. Had low self confidence, depressed, dealing with ongoing health issueS and always left too skinny. Well Kasia WENT OUT OF HER COMFORT ZONE AND entered herself in a figure competition not excepting anything […]
The Winning sock ….. These beauties belong to ED”, congrats Ed for playing and entering 3 pairs of socks! Warm Up 2x 30 Hollow Rocks 20 Rev Hollow Rocks 20 Ring Row400m Jog30/30 Pigeon 30/30 Lizard 30/30 Twisted Cross, shoulders Skill warm up with dowel or naked bar 3 Sets: for Technique 3 Muscle […]
SPARTAN DONE NOW TIME FOR THE TOUGHT MUDDER…..IT’S NOT TOO LATE TO SIGN UP!! RACE IS THIS SATURDAY, IF YOU CAN RUN 10K YOUR GOLDEN! TEAM : CROSSFIT SOUTH SURREY, THIS WAS OUR FIRST RACE IS 2012. TEAM MATES RUNNING THIS YEAR ARE MYSELF, ELMER, SONIA, MARK, KRIS AND JANISE. Mobility/Warm Up 30 Hollow […]
Michell Wand has been training hard to qualify for the Canwest games and she made it! Michelle will be competing with a Team July 2 and 3 …. More details to follow!! PURCHASE YOUR PRE-SALE SPECTATOR TICKETS AND SAVE CANWEST GAMES – July 2nd – 3r WARM UP 2x 10 jumping lunges 5 bottom up […]
TODAY IS GLOBAL WELLNESS “SKIP OFF CHALLENGE”, 5 MINUTES OF SKIPPING!! GLOBAL WELLNESS DAY WHAT’S YOUR WELLNESS??? WHAT IS IT?? First celebrated in 2012, Global Wellness Day was established in Turkey as the “first” day dedicated to living well, and has now been accepted world-wide, and it is officially celebrated in 73 countries in 2015, […]
Your first visit is on us! Choose a free class or a 30-minute health consultation with our founder who has 25 years of experience!
Free Class – Choose from beginner-friendly functional fitness or HYROX training
Health Consult – Chat 1-on-1 about nutrition, pain management, menopause, personal training goals, or getting started — especially for older adults and beginners
Will be used in accordance with our Privacy Policy.
