141018 ~ Saturday Burner!

Tomorrow is a big day for our very own Bernie who will be tackling the Scotia Bank Toronto Waterfront Marathon.  This has been a big goal on Bernie's goal board....let's all send him positive vibes as he tries to conquer this run Sub 2:30!!!

Events! Events! Events!!

October and November are going to be very busy at Canuck!! Check out our list of upcoming events....clear your calendars and make sure you are here!! Sign up where necessary!!

October 25th ~ Bring a Friend Day!! Show your buddy the work you put in day in and day out!

October 26th ~ Platform Assassins 2nd Anniversary Celebration! - Traditional Weightlifting Comp with a twist! Lift to the tune of your choice!

October 30th ~ Box Battle @ CrossFit Leviathian.  Canuck vs. Leviathian.....no hold bar friendly throwdown!

October 31st & November 1st ~ "Fall Classic Weightlifting Competition"@ Variety Village.  Come on out and cheer on the Platform Assassins competitive team (Coach D, Akari, Matt, Jeff, and Coach Zach), as they throw down some big weight against Ontario's best lifters!

November 29th & 30th ~WE Lift Athletics presents AMRAP 10 "Battle of the Pairs" Grab your partner & Sign Up!! Cash Prizes!! https://weliftathletics.webconnex.com/AMRAP10

  

Strength Makeup Day!!!

With the holiday on Monday, we have 4 days of Strength to catch up on.  Week 3 of Wendler is in the books!! Crazy!

20 min to complete the following:

Tuesday: Backsquat, Pause Front Squat, Bench

Wednesday: Deadlift & Shoulder Press

Thursday: Drop Snatch, Hang Snatch, Full Snatch

Friday: Backsquat & Bench Press

Conditioning:

Fall Saturdays are "Chipper"

Complete for time:

400 m Run

100 Air Squats

50 KB Swings (50/35#)

400 m Run

50 Ring Pushups

25 KB snatches (50/35#)

400 m Run

25 C2B Pullups

13 Burpees

400 m Run

12 Wall Walks

6 Turkish Get ups (50/35#)

 Cash Out:

12 min dedicated mobility!

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