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Workout Of the Day

  • 150522 ~ Back to H.S Phys Ed!

    Single Modality: 12 min Run How many laps of the building can you complete in 12 min?? - Rest 5 min -   Strength: Deadlift: EMOM x 3 Min 3 @ 50%, 60% 2 x 3 @ 70% Conditioning: CF Open 11.3 AMRAP 5 min Squat Clean(165/110#) Jerk Immediately Into (7 min Cap) 10-9-8-7-6-5-4-3-2-1 OHS (135/95#) Burpee Over Bar Cash Out: 50 Heavy Russians

  • 150521 ~ Coach G is the Chief Today!!

    Happy Birthday to our beloved Coach Graeme!  The Chief is the first WOD G ever completed at Canuck, and it has been one of his favorites ever since! G has put his own interesting spin on this special WOD, and it is his birthday request to share it with you!! Let's bring the intensity today for Coach G!!!

  • 150520 ~ Week 7 Already?!

    Conjugate Method Week #7..."Backoff Week"  I can't believe we are already in the 7th week of our Conjugate method.  This week, we will not be loading higher than 70% in all of our lifts.  This is a great opportunity to focus on form and technique as you are moving through these "lighter"loads. Strength: Backsquat: EMOM x 4 min 3 @ 50%, 60% 2 x 3 @ 70% then... Shoulder Press Every 90s x 6 min 7 @ your 7RM Conditioning: 50 Wall Balls (20/14#) 200 Meter Run 15 MU (Scaled: Ring Dips) ...

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