SOUTH SURREY STRENGTH & CONDITIONING

SOUTHSIDE BARBELL CLUB RECRUITING NEW LIFTERS

SOUTHSIDE BARBELL IS A HIGH PERFORMANCE CLUB OF LIFTERS AND ATHLETES WHOM COMPETE IN OLYMPIC WEIGHTLIFTING, POWERLIFTING AND INDIVIDUAL/TEAM SPORT. WE ARE CURRENTLY ACCEPTING NEW LIFTERS INTO THE FOLD REGARDLESS OF EXPERIANCE, AGE OR GENDER. IF U ARE INTERESTED IN JOINING GIVE US A CALL, SERIOUS INQUIRIES ONLY. THE CLUB IS COACHED BY EXPERIANCE INSTRUCTORS WHOM HAVE BOTH COACHED AND COMPETED AT THE PROVINCIAL & ELITE LEVEL. CALL TODAY 604-788-2449.

90 DAY WEIGHT LOSS CHALLENGE

bodytransformationin90days.myvi.net/ CHECK OUT THE 90 DAY WEIGHT LOSS CHALLENGE. NUTRITIONAL PRODUCTS THAT WILL HELP ANYBODY LOSE WEIGHT AND INCREASE ATHLETIC PERFORMANCE WHETHER YOU ARE A CROSSFITTER, WEEKEND WARRIOR OR COMPETITIVE ATHLETE. CONTACT SHAWN AT 604-788-2449 FOR FURTHER DETAILS.

EXPANDED TRAINING RATES

PRIVATE TRAINING:

$80 PER/HOUR 8 SESSIONS

$70 PER/HOUR 12 SESSIONS

$60 PER/HOUR 16 SESSIONS

(PLEASE NOTE THESE RATES ARE BASED ON TRAINING A MINIMUM OF 2X PER WEEK)

GROUP TRAINING:

$299/MONTH

$249/3 MONTH TERM

$199/6 MONTH TERM

(FEES BASED ON UNLIMITED CLASSES)

12% HST NOT INCLUDED IN THE PRICES

 

New Class Schedule

MONDAY: 8:30AM 9:30AM 4PM 5PM

TUESDAY: 9:30AM

WEDNESDAY: 9:30AM 4PM 5PM

THURSDAY: 8:30AM

FRIDAY: 8:30AM 4PM 5PM

THIS CLASS FORMAT WILL BE EXPANDED IN THE VERY NEAR FUTURE. FOR MORE INFORMATION FEEL FREE TO CONTACT US 604-788-2449 OR EMAIL AT southsurreycrossfit@gmail.com

 

 

 

 

 

OLYMPIC WEIGHTLIFTING WORKOUT OF THE DAY

HANG CLEAN & JERK FROM BLOCKS 10X1 75-80%

HANG SNATCH FROM BLOCKS 6X1 80%

SNATCH HIGH PULLS 4X2 80-90%

SQUATS MAX EFFORT 3 REP MAX

 

 

 

 

 

 

 

 

5 KB SNATCH (32KG)+ 10 KIPPS + 250M ROW 3RDS

ROPE PULLUP & CLEAN & JERK METCON

FRONT SQUAT

WOD AND KIPPING PULLUP DEMO

WOD: 500 M. ROW THRUSTERS X15 95LBS OR WEIGHT OF CHOICE PULLUPS 5 RDS FOR TIME

MIKE HO DOING POWER CLEAN & JERK 215LBS @ 73KG BODYWEIGHT