141025 ~ Friends Supporting our Fallen Heros

It's Bring A Friend Day at CrossFit Canuck!!  Today is a day of fun with friends and an introduction to CrossFit. Our originally programmed WOD was going to be a "Chipper", but seeing what has gone on in our Country in the past few days has caused me to reconsider. 

On Monday, two members of the Canadian Armed Forces were struck by a driver in his car. 53-year-old Patrice Vincent, one of the members struck has passed away.  Then on Wednesday in Ottawa Cpl. Nathan Cirillo was gunned down and killed while guarding the War Memorial.  These were tragic and unnecessary acts of violence.
Our hearts go out to their families in this difficult time of terrible tragedy.

To show our honour, love and support for our Canadian soldiers and their families, I think it’s only fitting we do a Canadian Hero Partner Mashup. We will rely on our friends and family to help us push through the WOD, as the families of these fallen Heroes rely on their fellow Canadians to help them with their great loss.

Please keep in mind those that have fought and continue to fight for Canada. It is through the courage of these Heroes, that we remain the "True North Strong and Free!" 

"Canadian Hero Partner Mashup"

With a partner, Complete the following For Time


6 Rounds

50 Air Squats

25 Ring Dips

**In Between Each Round Complete**

1 400m Med. Ball Run

1 Rnd of DT (Each)

**Each barbell movement is alternating with your partner**

12 Deadlifts
9 Hang power clean
6 Push jerks

Cash Out:

12 min dedicated mobility



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