Saturday May 7 2016
SURPRISE WOD TODAY, FUN FUN FUN BRING A FRIEND
Author: CrossfitSS
Friday May 6 2016
Cameron Hanson and Emily Schat are doing their CROSSFIT LEVEL 1 certification, this weekend…. fingers crossed everyone, not that they need it! GOOD LUCK GUYS, NOT THAT YOU NEED IT !! Warm-up 2 rds, alternating: a) 10 Goblet alternating lunges b) 15 Second Chest-to-Wall Handstand c) 5 Inchworms w/pause @ fully extended position d) 5 […]
Thursday May 5 2016
May’s sock off competition, some of last years entries and Michelle won with you hot pink one! Come on everyone lets see some creativity!! fun fun fun Regitta Michelle wins with the pink Cathy walls REST DAY OR WEAK SKILL FOR 15 min do missed PR Metcon (AMRAP – Reps) Every minute, on the minute, […]
Wednesday May 4 2016
Mobility tonight at 6:00pm, wod at 5:00 and 7:00pm, looks like Michelle found a spot ! Regitta Michelle wins with the pink Cathy walls Mobility/Warm Up 3 rds 10 elbow to knee planks then 2 rds 2:00 jump rope 10 Hawaiian Squats 5 Inch Worm 10 Side 2 Side Lunges review thruster, power clean, […]
May 3 2016
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….WHAT’S your wellness? WHAT’S your wellness change? CFSS is having a “SKIP OFF” CHALLENGE, JUNE 11 at 10:00am for Adults and 11:00am for […]
May 2 2016
FUN RUNS AND RACES CFSS IS DOING THIS YEAR ……. SIGN UP NOW AND SEE ME FOR A RUNNING PROGRAM AND SOME EXTRA TRAINING TIMES FOR MUD RUN TRAINING IN MAY ….. SPARTEN JUNE 4 IN NORTH VANCOUVER TOUGH MUDDER IN JUNE 18-19 WHISTLER MUDDERELLA SEPTEMBER 24 IN WHISTLER GREAT PUMPKIN RACE IN OCTOBER […]
Saturday April 30 2016
Teams of 2 BRING LONG SOCKS TODAY !!! One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on […]
Friday April 29 2016
Warm Up: 400m Run 3 rounds not for time 5 x Superman 5 x Slam Ball 5 x Ring Row 10x bench/ 15/35/45 mobility seated shoulder extension work for bench Strength: Bench Press 1×12 1×8 6 6 6 6 6 6 * increase load each set men increase by 20 women by 10 if […]
Thursday April 28 2016
KIDS CLASS 3:30 PM AND TEEN CLASS 4:30 PM Weak skill for 15 min wod, do something from test week?? If all done do run to state rd and do burpees and squats in each driveway….compare your time to 2 week ago?? fun fun fun 1 min run 400 m run 400 m row […]
Wednesday April 27 2016
Mobility tonight at 6:00pm wods at 5:00pm and 7:00pm STOP complaining about the mobility you don’t have and come and work on it 🙂 TEST WEEK ……WHAT DO YOU HAVE LEFT TO DO??? warm up 600 m run then…… 5 push ups 10 banded row pull backs 10 hanging or on floor shoulder retractions 10 […]