Wednesday February 15 2017
STRETCH AND RELEASE TONIGHT AND WEAR SOCKS TODAY SEE YOU ALL IN MOBILTIY TONIGHT ME – ROPE CLIMBS IN 10 MIN, PLEASE SHARE THE ROPES OR DO THIS PART AT THE END OF WOD INSTEAD OF THE FLOATER MOVES Team CrossFIt – Waiter walk – YouTube https://www.youtube.com/watch?v=Th41Un1J6oQ DUMDBELL DAY WOD for time Four […]
Tuesday January 23 2018
Rachel is teaching lifting tonight……. Warm up Romanian DL today.. this exercise is great for the person who has knee or back issues as it changes the angle of the body. Keeping weights more to the side that the front is best. 20 air squats with dowel ..3 point contact 20 side to side […]
Monday January 22 2018
Bar warm up Warm up group mb warm up Strenght 6 rds of: 1 High hang + 1Hang Snatch + 1 Snatch…….if snatches are not for you use kettle bells Rest as needed Build over the course of the six sets. Three rounds for time of: 8 Handstand Push-Ups 10ps S A Overhead Walking Lunge […]
Saturday January 20 2018
Good morning Saturday Warm up “Karen” 150 Wallballs for Time 14/20/ MW stretch “little Karen” Scaled 150 Wallballs for Time 14/20/ MW Teams of 2 For Time Divide the work evenly with one athlete working at a time. Teams can only row 250m at a time, then switch. Team mate climbs rope during rowing E5MOM […]
Friday January 19 2018
WARM UP 10 air squats posterior chain release on foam roller 20 air squats posterior chain release on foam roller and do lats as well roll out forearms with roller for your catch position banded shoulder work CLEAN WORK please get all beginners to do power cleans and full cleans from hang pos. […]
Thursday January 18 2018
KIDS CLASS TODAY AT 3:30PM. Charlottes rocking her moves Thursday’s at Crossfit South Surrey is a day to work on skills you want to get better at, do a missed wod or do strenght. It’s a catch up day or rest……. 1. Weak skill 15 or 30 min 2. Missed strength 15 or […]
Wednesday January 17 2018
Release class tonight!! Don’t forget to wear socks ! Warm up 20 glut bridges 10 hollow rocks 10 supermans 40 fast high knees 10 single arm burpees , alternate arms 10 ring pulls warm up and review cluster Strenght Incline Bench Press 5 4 3 2 2 20 glut bridges wod FT 21 clusters […]
Tuesday January 16 2018
Warm up 2x 20 high knees 10 jump squats 10 1 arm push ups 10 shoulder taps 20 second holds on bar, get your body up on the bar and hang on. mobility for lats and pecs, ankles andex ternal hip rotation with bands 5 rope climbs then 5 Rounds For Time […]
Monday January 15 2018
Matt Redekopp our newest member to CFSS, book with Matt for a phsyiotherpy appointment today ! Warm up 20 air squats/10 walking SL DL foam roll posterior chain, one side only, hamstring, butt and side flanks 15 air squats/10 walking SL DL foam roll posterior chain 10 air squats/10 walking SL DL 10 box dips […]
Saturday January 13 2018
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, other parnter hold plank […]