150219 ~ I'm Calling You Out.....You know who you are!!

This Saturday Feb 21st, will be our Grand Re-Opening and WeLift "The Open Before the Open" Pairs Competition . Come on by and celebrate the completion of our new box, and a number of awesome athletes!  As a part of our Grand Opening festivities, we will be offering a number of New Member special Door Crashers. If you have, a friend, family,co-worker, anyone interested in trying CrossFit, it would be a great time to check things out and take advantage of this one time SALE!

 The Open is only 1 Week Away!!!!  I'm still missing some "Usual Suspects" from the team Canuck list!!  Now is as good a time as any.....stop procrastinating.....DO IT!!! 

I'm Calling you out......We Lift : Coach D & Laurice, Lauren Aiken, Adam O'Brien, Christine St. Clair, Eric Leung, Elaine Blake, Ann Murray, Mans 2.0, Melissa W, Iron Anne, Vanessa Cheung, Sara Russel, Tamara Hughes and Trish!!!  If I missed you, and you should be on this list......don't worry....i'll get you too!

We will be continuing our Canuck tradition of the Thursday Night viewing party followed by a good old fashioned throw down!  Book off your Thursday evenings and spend it with us! 

Rumour has it that Throw Down #1 may be between 2 pregnant coaches.....to make it interesting...does anyone want to throw their hat in the ring and join in the fun!!!

The Open is Upon us.......embrace the magic!!!

Strength/Skill:

Every 2 Min x 14 min complete the following:

1 Back Squat @ 90%

6-10 Kipping Ring Dips

6-10 Alternating Pistols (weighted)

Conditioning:

"Quick Burner"

Complete 7 AFAP (As fast as possible)

5 Squat Clean (135/95#)

10 Burpee Over Bar

35 DU's

Cash Out:

12 min dedicated mobility!!

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