Warm up dowel shoulder work banded shoulder work peanut release of forearms and lats Review from last week Skills progression for Pull ups for the beginner or a warm up for advanced to enhance their pull up position first thing …engage lats while doing hollow rocks Part 1 3 rds First thing […]
Let’s make our race year as memorable as we did last years. Join Crossfit South Surrey team !
We will be collecting money for the CFSS family in need for a save on foods card, phone card and canned and imperishable food items. If everyone can donate a little this will go a long way. Warm up 20 glut bridges 10 hollow rocks 10 supermans 40 fast high knees 10 single arm burpees […]
We have found a deserving family for CFSS to adopt. Ladies name is Terri Lynn Bolt. Thank you Sonia and your mother for finding us this family. Terri has been separated for some time from her husband. He is a working alcholic, but often out of work and she does not get support from him. […]
Monday fun day We will be postponing the Friday social to October 12, Please start bringing in food and what ever you can for our new Crossfit Family in need. I will get more details as to what they may need. Here is a name for a family. Terri Bolt has been separated for some […]
35 min time cap….. Have fun everyone PARNTERS E5MOM BEAR CRAWL 2 X 900m Row, other parnter does knee hangs 120 Single Skips, other parnter does jumping jacks 90PS Walking Lunges, WEIGHTED OR NOT take turns 60 PARTNER SQUAT AND TOSS MED BALL TO EACH OTHER 30 strict presses @ manageable weight, […]
Our soon to be DR. in the house ….Jasmine first workshop at CFSS.. She rocked it and has them asking for more …ME TOO! “Gwen” GWEN (WEIGHT) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for […]
warm up 2x 20 jumping jacks 10 air squat 5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C 0r E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight Ring […]
Rowing workshop Sunday September 30 at 11:00 am, right after class! This is an excellent opportunity to learn to use the rower more efficiently.
WEAK SKILL Warm up dowel shoulder work banded shoulder work peanut release of forearms and lats Skills progression for Pull ups for the beginner or a warm up for advanced to enhance their pull up position 5 rds First thing … ENGAGE LATS !!!! hollow rock hold 30 sec / 10-20 […]
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