Friday December 30 2016
Great Picture of our Rachel lifting her winning lift to place 3rd in provincials…… warm up 10 seated shoulder retractions 10 shoulder retractions in bridge hold bridge for 20 sec 5 push up openers 10 hollow rocks 10 burpees 10 ring rows Strength Bench Press 5 4 3 2 1 plus ME pull ups on […]
Thursday December 29 2016
Warm up hip and ankle stretch 2x duck walk 10 air squats 10 ring rows 10 hollow rocks 10 superman STRENGTH Pause Back Squats 5 x 5 *Hold the bottom position for 3 counts on each rep. WOD 15 Minute AMRAP 12 1- Arm O/H squat -MW 9 Power Snatch @ (115/80)/ MW 6 Bar […]
Wednesday December 28 2016
Jassy Jas doing her push ups Warm up 2x 20 frog jumps 20 single leg deadlift walks with or without weight 2x bear crawl 2x crab walk sideways 4 cartwheels foam roll posterior chain and naked bar “Christine” 3 Rounds: 500 meter row 12 bodyweight deadlifts/ MW 21 box jumps at 20in 12 […]
Tuesday December 27 2016
Another great Christmas Wod pyramid……. Five sets of: Shoulder Press x 2.2.2.2.2 Hanging knees up or straight legs 16 min EMOM Alternating Reverse Lunges with DBs/KBs, front rack position and MW Alternating Lateral Lunges, sit low Kettlebell Swings moutian climbers or Pistols/Single-Leg Squats (Left) Pistols/Single-Leg Squats (Right) Kettlebell Swings MW Double-Unders
Saturday December 24 2016
BODY WEIGHT HOME WORKOUT DO 5 TIMES ADD A FLIGHT OF STAIRS IN BETWEEN SETS 10 JUMP SQUATS 10 MOUNTIAN CLIMBERS 10 PUSH UPS 20 ALTERNATING LUNGES 10 HOLLOW ROCKS DO 5 TIMES ADD 25 JUMPING JACKS IN BETWEEN SETS 20 SQUATS 20 SPLIT SQUATS BACK LEG ON CHAIR 20 PLANK JUMP INS 10 […]
Friday December 23 2016
Facility closes today at noon. Have a very Merry Xmas and see you in the New Year. Warm Up Roxanne *People will have a light jog on the spot, and everytime the song says “”roxanne”” they will do a burpee” Strenght Incline Bench or strict press 3X3 and Front squats 5 5 5 5 5, […]
Thursday December 22 2016
Reminder tomorrow December 23, gym closes at noon. 12 Days of Xmas again If you did one yesterday please do 2 strength moves you missed or need to catch up on. Talk to your Coach. Eg. Clean and Jerk- back rack step ups Bench- Back squats or overhead squats rope climbs – push ups Today’s […]
Wednesday December 21 2016
12 days of xmas Wod written by King Cam 30 minute time cap It’s like the song do #1 then #2 and 1 again, 3, 2, 1 get it 🙂 FUN FUN FUN 10 mountain climbers/skips/ jumping jacks Thrusters 95/65 Front squats 96/65 Tuck jumps Pull ups/ring rows 30 sec plank Bicep curls dips/ […]
Tuesday December 20 2016
Christine Girard is in the house today !! warm up 10 staggered stance push ups 20 lunges side to side with dowel not leaving the 3 points 10 squats with dowel 10 shoulder dowel warm up 3 rds mobility on foam roller, lats, posterior chain and snatch work with dowel 3 x 3 sets: 1 […]
Monday December 19 2016
Super Proud of Rachel Hendry for doing her very first Provincial and taking home the bronze. ……Way to go Girl….We are so fortunate to have you at CFSS. Enjoy your Victory. Warm up 10 seated shoulder openers 10 bridge shoulder openers 5 inch worm with push up 10 cross moutian climbers 2x duck walk […]