Fun was had by all!! Dr V made sure of that !! Weak skill for 15-20 minutes Wod Run to marine drive and back doing 1 burpee or squat or lunge in each driveway Scaled down version of wod Run/ walk to marine drive and back doing every other driveway OUR DANCING QUEEN
PR WEEK continues ….. Skill Box jumps working to a 1 rm max height Complete as many rounds as possible in 20 minutes of: Run 400 meters ME planks holds, different positions 95-lb. overhead squats, 10 reps (if any shoulder issues at all please do front or back squats, TALK TO YOUR COACH) SCALED DOWN […]
Meet Maria Garcia, Maria came to me a few months ago and we started with private training and my eating program….Maria became very proficent in all her move and Olypimc Lifts and I asked her if she would like to start classes…….Maria said YES….. This was a BIG step for Maria and we started. This […]
Teams of 2 In 35 minutes (Comp & Fitness) 400m Run with mb passes 60 Wallballs 14/20 30 Pull-ups 1 min of burpees JUMPING OVER PARTNER (Bootcamp) 400m Run with mb passes 60 Wallballs @ manageable weight 30 Pull-ups, rings 1 min of burpees, don’t go all the way down, STEP OVER PARTNER Run together. […]
Trophy winners from last week julia and Kali, plus celebrating our amazing coach and friend Sonia doing her bday sled pull! Fun was had by all!!!! Teams of 2 In 35 minutes Wall ball in always in play today, while partner A does their work partner B holds ball and vise versa drop it and […]
Cathy and Zandra working on their bottom up push ups PR WEEK Push press 5 4 3 2 111 Deadlift 5 4 3 2 111 wod EMOM for 12 minutes 20 Plank elbow openers 25 air squats 20 superman, alternating arm and legs 20 jump lunges moving right and left
Cameron and Maria working hard ….. Clean – 1 rm…. take 15 minutes to get there then – 800m Run, Rest 1 Min – 20 C&J @ 135/95, Rest 1 Min – 600m Run, Rest 1 Min – 15 Snatch @ 145/100 – 400m Run, Rest 1 Min – 10 Thrusters @ 155/105 SCALED DOWN […]
HAPPY BIRTHDAY PHAE!! AS YOU KNOW AT CTOSSFIT SOUTH SURREY IT’S OUR TRADITION TO HONOUR THIS SPECIAL DAY WITH A LOVELY RUN TO 16AVE AND BACK PULLING A SLED WITH ALL YOU FANS WITH YOU!!! PULL UPS AMAP 5 attempts BUILD UP TO 1X when weighted AMRAP 10 Min: – 7 KB Deadlifts – 7 […]
TESTING WEEK, SOME OF YOU DONT KNOW WHAT PR MEANS….. IT MEAN YOU PERSONAL RECORD OR PERSONAL BEST. WHEN YOUR FITNESS LEVEL GROWS, SO DOES YOU PR…. PR CAN BE MEASURED IN TIME, WEIGHT LIFTED, REPS COMPLETED, DISTANCE ETC. THIS WEEK WE ARE GOING TO TEST YOUR 1 RM, TODAY IS BENCH PRESS 1 TIME […]
HAPPY BIRTHDAY SONIA………Sonia and I have been training together for almost 20 years… We do all our courses together and I have learned a ton from her…..Sonia is an amazing person inside and out and a gifted coach, friend and trainer. I would be lost without her !!! xoxo This wod is dedicated to you […]
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