“CHRISTINE” Well it truly happened, we had a CFSS thanksgiving dinner! Thanks to Lauren and Trevor for the huge turkey! We raised $500.00 dollars for our adopted family and over 200 items of canned food and non perishable foods items . Emily drove the food bank by offering to do 2 burpees per item! Thing […]
Winning team last Saturday…. Deck of cards! Great Job you two! Teams of 3 – 35 Minute AMRAP Go in order. Divide the work evenly with one athlete working at a time 300 Double Unders 100 SS 120 MB Cleans MW 120 Shoulder to Overhead using DBells 35/25 20/15 12/10, shoulder issues use landmine 120 […]
Festivus Games was designed so it wouldn’t be necessary to scale the events. Since 95% of the population is a novice, makes sense to have a competition where no athlete, whether six months in or brand new, will need to scale any of the events. The competition is about capacity more than a high degree […]
Thanksgiving social tomorrow, Festivus Saturday, donations to the food bank and our Adopted family! Pick a strength, reps 2-6 , Assessory, 12-15 and opposite muscle group, 8-12 and of course add another leg, 10ps. Back, front O/H squats banded pull backs, bicep curls, tricep dips Shoulder press tempo 1/0/3, Bentley Rows 3/0/1 SL deadlifts, SL […]
Thank you for your donations, we are still collecting this week for the food bank. Anything helps:) Also mark your calendar for FESTIVUS, Two teams are going from CFSS, Stephanie and Niki and Lauren and Lindsay. If anyone wants to carpool on Saturday let me know! WARM UP 10 air squats posterior chain release on […]
Still donating to our adopted family. Friday Night social is this Friday at 7:15, doing a turkey theme! Sign up, meet like minded peeps and share a meal. “OPEN 18.2 & 18.2 A” 2018 CROSSFIT GAMES OPEN WOD For Time 1-2-3-4-5-6-7-8-9-10 Reps of: Dumbbell Squats (2 x 50/35 lb) Bar-Facing Burpees Then, “18.2 […]
HAPPY THANKSGIVING TO YOU AND YOUR FAMILY. GYM IS CLOSE OCTOBER 8 2018 FRIDAY CLASSES AS USUAL SATURDAY CLASS AT 10:00AM […]
Crossfit South Surrey has adopted a family in need! Information about this new family is on the board at the facility. We are asking for donations to get a gift card from Walmart to help give them a hand up 🙂 We are also collecting non perishable and canned goods for the food drive. Our small […]
Crossfit South Surrey has adopted a family in need! Information about our new family is on the board at the facility. We are asking for donations to get a gift card from Walmart to help give them a hand up 🙂 We are also collecting non perishable and canned goods for the food drive. A small […]
Warm up Banded Shoulder work 10x each position 10 catcow 6 bird dog banded glut walks banded hand walks Strength E90S 6 rounds 8 Strict Press (Moderate weight) 5 Strict Pull up, use your new pull up progressions 🙂 Remaining time is rest “PHAE” 4 rounds 10 Powersnatch 75/45 8 burpees over […]
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