Marie working very hard on her hang Snatch…..Keep up the good work LADDER 1-10- 10-1 1 LUNGE 1 SHOULDER PRESS, 2 LUNGES 2 SHOULDER PRESSES ECT –AHAP 10 SLAM BALL, 9 SLAM BALL ECT WOD 3RDS FT 200 meter Hill Sprint 5 Burpee Broad Jump (6’/4.5′) 10 Hand Release Push Ups 15 Wall […]
Teams of 2-3, WORK TO BE DIVIDED Pick one member of the team to Row. Men row 250m. Women 200m. The time in seconds is “X”, i.e. If it takes 45 seconds “X” is 45 reps. 4 Rounds For Time (Comp & Fitness) X Pushups X Pullups X Thrusters X Situps SCALED DOWN VERSION X […]
Huge congrats to Pavneet and her handsome man on their engagment!! We see why he loves you…..Beautiful inside and out and a pleasure to coach. You are a wonderful member of our crossfit family and friend could’nt imagine Crossfit South Surrey without you ………. We are so HAPPY you did’nt move to Vancouver… Strength / […]
► 0:54 PARALLETTE SHOOT THROUGH – YouTube https://www.youtube.com/watch?v=5ndtEnITur4 We will be using Kettlebell today, they are called Kettlebell pull throughs and YES there is a modified version 🙂 Used to do these all the time….. great move! Strength/ Front Squat, down 3 sec, shot up 3 3 3 3 3 alternate with 6 Dbell Pull […]
► 0:54 PARALLETTE SHOOT THROUGH – YouTube https://www.youtube.com/watch?v=5ndtEnITur4 We will be using Kettlebell today, they are called Kettlebell pull throughs and YES there is a modified version 🙂 Used to do these all the time….. great move! Strength/ Front Squat, down 3 sec, shot up 3 3 3 3 3 alternate with 6 Dbell Pull […]
The one and only Christine Girard’s lifting class tonight at 6:00pm, do both classes today, wod earlier and work on your lifts later! Strenght / skill Preform bottom up pushups 5 5 5 5 5, start from the bottom and push up, working the negative. 1 rope climb 5 rds/ lying down or just hang […]
Do the 5:00pm wod and this will be the reward for your body. Warm up 20 single leg walking deadlifts 20 MB lunges with torso twists 200 m run with MB 6 plank twists 2 x bear crawl 3x cartwheels Strength choose Time 30 sec for 12 rds 30 sec work 30 sec rest, […]
Strength: Sumo grip – Deadlift 5 5 5 5 5, add push set last round WOD: 9-15-21 Calorie Row Power Snatch 115/75# For time: “Fran” pumped up fran add 400 m run if you want. 21-15-9 Thrusters 95/65 Pull-ups Beginners – scaled down version 9-15-21 Calorie Row Power Snatch MW For time: “Fran” 21-15-9 Thrusters […]
Happy easter from my family to yours Facility will be closed good FRIDAY. Regular Shedule Monday. MY easter basket of joy!
Five 4-minute rounds with a one minute rest in between rounds- Rounds 1, 3, and 5: One partner starts off doing a front rack lunge/shoulder to overhead (54/95) ladder (1 lunge/1 shoulder press, 2 lunges/2 shoulder press, etc.) while the other partner holds a plank. They continue until either the plank fails or […]
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.
