140717 ~ Good Bye and Good Luck Cheyenne!!

Today we will bid adieu to a very special Canuck.  Cheyenne Creighton will be leaving us to join the Under 18 Team Canada Women's Basketball team for final training before they depart for the FIBA World Championship in Colarado Springs USA running August 6 - 10th.  After the World Championships, Chey will be heading to Memphis begin her post secondary studies and join her fellow Tigers at the University of Memphis!

Chey has been training at Canuck for the last 6 months.  We have seen her grow not only as an athlete, but as a young adult.  Her radiant smile and intensity will be missed at the box! Good luck #`10!! We wish you nothing but great success in all of your endeavours! 


Every 2.5 min x 10 min complete:

Front Squat:

10 @ 50%

10 @ 55%

10 @ 60%

10 @ 70%

10 @ 75%


10 min to complete the following:

Muscle Up Progressions:

If MU's then......

1. Complete 1 full round of the MU progressions

2. Complete 10 - 15 MU's or 3x ME UB MU's

Rest as needed.

If MU Progressions then...

1. Complete 1 Round of Progressions

2. Complete 10 Strict Ring Pullups (In False Grip)

3. Accumulate 25 Ring Rows (feet on box level with rings) in false grip

If Strict Pullups then...

1. Follow Day 2 on the Strict Pullup progression board.


Complete For Time:

"Bye Bye Chey Chey!"

Complete For Time

10 Burpee Over Bar

21 Power Clean (155/115#)

15 Wall Ball (20/14#)

9 Ring Dips

10 Burpee Over Bar

15 Power Clean

12 Wall Ball

9 Ring Dips

10 Burpee Over Bar

9 Power Clean

7 Wall Ball

3 Ring Dips

10 Burpee Over Bar

Cash Out:

4 x 15 Med Ball Russian Twists

3 x 1 min Weighted Plank

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