PLEASE SIGN UP ON BOARD FOR THE 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 […]
PLEASE SIGN UP ON BOARD FOR THE 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 […]
PLEASE SIGN UP ON BOARD FOR THE 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 […]
Happy Birthday Cathy…..Another VICTORY under your belt!! Looking forward to many more with you my friend on and off the muddy trails YOUR BIRTHDAY BUMPS ARE 45 BURPEES …..OH YA! AND A SLED PULL TO 16 AVE AND BACK……BECAUSE IT’S YOUR BIRTHDAY TODAY…. YOU CAN ASK ANYONE YOU WANT TO JOIN YOU ON THE BURPEES……CONSIDER […]
A BIG HAPPY BIRTHDAY TO PAVNEET AND GRIFFIN……..FROM EVERYONE AT CFSS WE LOVE BOTH OF YOU RASCALS, LET’S SEE HOW MUCH YOU LOVE US AFTER YOUR BIRTHDAY BUMPS!!! GRIFFIN 2X TO 16TH AVE AND BACK PLUS “KAREN” PAVNEET 1 X TO 16 TH AVE AND BACK PLUS “MINI KAREN” warm up 2x 25 Hollow Rocks […]
CROSSFIT SOUTH SURREY WARRIOR ARE DOING THE SPARTAN TODAY, ELMER, MYSELF, CATHY, ANDREW, KRIS, NATALIE, CARSON, MARK AND JOSEE ARE ALL RUNNING TODAY…….WISH US LUCK….PICS TO FOLLOW…… PARTNER WOD WARMUP MB PASS E5MOM FIND A PARNTER AND DO 10 HIGH 5 IN PLANK 5 Rounds For Time Teams of 2- 3. Gauntlet Style. Start block […]
Warm Up 10 min EMOM Even: 6x Shuttle runs 10m Odd: Dips 12/10 Strength Clean Every 2 minutes, for 6 minutes (3 sets): 3 Clean Pulls + 3 High Hang Cleans + 3 Front Squats @ 65% of 1-RM Clean Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Clean Pulls + […]
TIME TO VOTE PEOPLE! SOCK ARE NUMBERS 1-13 LEFT TO RIGHT WEAK SKILL 15 MINUTE MARINE DRIVE RUN……BURPEE AND ALTERNATE SQUAT IN EVERY DRIVEWAY OR NO BURPEE OR SQUAT AND CARRY A MB THE WHOLE WAY……NO 4 OR 6 LBS BALLS PLEASE SCALED DOWN VERSION IS WALK FUN FUN FUN
MOBILITY TONIGHT AT 6:00PM AND WOD AT 5:00PM WARM UP 2RDS 200 m Run 10 Arm Circles 10 Arm Circles 10 Arm Hugs 10 Alternating Arm Swings10 Front-to-back Leg Swings /leg 10 Side-to-side Leg Swings /leg 10 PVC Passthroughs 10 PVC Overhead Squats10 DL WITH NAKED BARfoam roll quads and hamstrings Strength Deadlift 5 4 […]
Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) Biceps Opening Curls […]
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