Tuesday September 18 2018

Lifting tonight with Jasmine MetCon 2 Person Teams (total reps per team) 100 Burpees 100 Pull Ups. do a variety rings, bands, weighted, rigs and bands 100 Push Ups, target stay tight ! 100 Lunges.. weighted or unweighted… I like weighted Then: 800m Run Advanced 2 Person Teams (total reps per team) 100 Burpees 100…

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September 17 2018

    50 % discount on the Spartan   5 MORE DAYS TO SAVE   Spartan Vancouver is just days away and we want to make sure YOU cross that finish line! Already signed up for one of the race days? Why not make it a double-header weekend – that’s 2x the glory! To make…

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Monday September 17 2018

This Saturday have you signed up !!!!   Warm-up 5 min foam roll Station warm-up. Move with purpose. Each station TWICE  (1 min at each station, 10 sec. rest between each to transition) #1: row/bike/jumprope #2: empty barbell S2OH #3: air squats Trusters   PLEASE USE BUMBDELLS or landmine if shoulder issues Every 2 minutes,…

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SUNDAY September 16 2018

Crossfit south surrey is launching its first sunday class!  Thank you to all the amazing coaches who offered to teach Sundays! This class is going to be “benchmark sundays” plus hero wods! First Hero Wod we are doing is in honour of September 9/11.  The amazing hero who ran to danger to help, this is…

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Saturday September 15 2018

TODAY, HAVE YOU SIGNED UP ? Teams of 3 For Time  TIME CAP 35 min Go in any order and increment but divide the work evenly with one athlete working at a time Buy-In 1500m Row (must switch every 250m) PARNTER WAITING DOES, PLANK, PULL UP HANG FROM RIG, WALL SITS OR 200 M RUN…

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Friday September 14 2018

Don’t miss out… have you signed up yet ? starts tomorrow at 11:00 am just after the wod! Warm up PNF hip release, standing bring knee up and push down for 5 sec do 3x 10 ps walking lunges to toes 10 ps banded pulls  10 scapula retractions, in push up pos. 2x crab walks…

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Thursday September 13 2018

  BINZ IS WORKING ON HER HANDSTAND HOLD …… OUTSIDE … LOVE IT  15 WEAK SKILL OR MISSED STRENGTH TEMPO and ISO conditioning 3-5 sets  10 ps ZIG ZAG lunges WEIGHTED (wide) 10 ps towel drags weighted or not 10 ps frontal plain towel drags weighted or not 5 negative pull ups, parallel, bicep grips …

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Wednesday September 12 2018

CLASSES START AT 6:00 AM WITH PHAE AND FINISH WITH CAROLYN AND MOBILITY,STRETCH, RELEASE CLASS AT 6:00PM Warm up Banded walk for hips Banded walks for arm in plank  ball release forearms with the peanut open hip stretch and ankle Posterior chain foam roll  “BEAR COMPLEX”   5 Rounds For Load Complete 7 Unbroken Sets…

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Happy birthday Andrew

A BIG HAPPY BIRTHDAY TO YOU ANDREW, YOU HAVE BEEN A BIG PART OF CFSS FOR SEVERAL YEARS AND HAVE COME SO FAR! YOU ALWAYS HAVE A SMILE ON YOUR FACE AND WILL HELP OTHERS AND HAVE GREAT ADVISE.  WE ARE TRULY BLESSED TO HAVE SUCH A GREAT FRIEND AND ROLE MODEL! CANT IMAGINE THE…

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