OUR EPIC PICTURE FROM THE RACE…. SO FUN AND SUCH A GREAT GROUP I AM BLESSED AND GRATEFUL TO KNOW! WE ARE SO FORTUNATE. Weak Skill 15 or 30 min Pull ups or HSPU use progressions as your warm up today Or pick your own weak skill Metcom while the weather lasts […]
Release tonight at 6:00pm… Max effort pull ups 5 rd NFT alternate with heavy weighted step ups 5 ps weighted, single arm / rings bands or negatives For Time (Comp) 25 Left Arm DB Snatch or Thrusters 35/50- 20/35 25 Right Arm DB Snatch or Thrusters 100 Double Unders/ 150 SS 15 Left Arm DB […]
Event #4: The LumberJack REC INDIVIDUAL 8 Min time cap, STOP RECORD TIME AND DO Another 10 min. 25 Shoulder to Overhead 95/65lbs, use BDells if any shoulder issues or landmine presses 4 Rope Climbs to 15’ 60 Wall Balls 20lb/10ft, 14lb/9ft 45 Burpees to Plate, advance plate every 15 reps *penalty option 40 […]
Our Miss Emily crushing her first competition in the Throw-down series in Abbotsford over the weekend! First day placed 8 overall and came first in their lift, max effort C@J.. so not surprised! WARM UP – MOBILITY 2 rounds: 200-250m row 8-10 Ring rows or / Pull-ups (2) 8-10 Push-ups 10-15 Hollow rocks / 10 […]
NO CLASS SUNDAY AT 10:00AM. WE ARE ALL DOING THE PUMKIN RUN… JOIN US! Pumpkin Run/Walk tomorrow if everyone can meet at 8:30 am at the top of Oxford, we can all walk down together. Please wear crossfit Swag…….. We will be passing a small pumpkin around and staying as a group. For those of […]
Emily and Lindsay will be competing this weekend in the throw down! This is Emily’s first comp. Who wants to car pool ?? Competition times are 8:00am and 1:00 pm for Saturday OCTOBER 20-21 / ABBOTSFORD 2018 will be the third year for the Fraser Valley Throwdown. It will take place at Abbotsford’s 7.000 seat arena, […]
Warm up Suggestion… pick one you want to work on this week dowel shoulder work banded shoulder work peanut release of forearms and lats Review from 2 weeks ago Skills progression for Pull ups for the beginner or a warm up for advanced to enhance their pull up position first […]
Pumpkin run/walk Sunday morning, no class on Sunday at the facility, please join us at the run! Sign up with Crossfit South Surrey’s team WARM UP Release rotators, pecs, forearms, anterior tibia and ankles repeat 2x 10ps single leg swing holding wall 5 mapmakers …. light weights 5 sp Single leg box jumps …. […]
CHIPPER TUESDAY
First Crossfit Competition for these crazy chicks! I was so proud of you guys… you rocked it ! Warm-up down-and-back warm-up inch worm (down) bear crawl (back) 10 high plank rotations, not on elbows high knees (down) butt kickers (back) 10 tuck jumps walkout to plank, jump feet in to replace hands (back) Warm […]
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