150927 ~ Thank You for your Donations

Another successful Food and Clothing Drive for Canuck Cares!! Thank-you to Coach Bernie and Savannah for taking the initiative and organizing the drive! We filled a car load of clothing and non-perishable food items to help the needy in our community!!

Stay tuned for more Canuck Cares initiatives!! Christmas is just around the corner, and we will be adopting another family!! We are a product of our community....it's time to give back to those in need right in our neighbourhood!

"Today's MashUp Monday will begin with a familiar WOD for many of you!  If you got your start with an intro with Zach, please take a look back at your original score and see how far you have come!

Texas Week 3: Day 1

Week 3 Already?? Wow! Time is flying by!

Strength:

Every 90s x 10 sets (14 min)

Backsquat: 3 @ 75%

Conditioning:

With a 20 min Running Clock:

"MASHUP Monday!

"Baseline"

500m Row (or 400m Run) ** Try to repeat the test exactly as you originally did it**

40 Air Squats

30 AB Mat Situps

20 Push Ups

10 Pullups

Immediately into:

Remaining time: Achieve your heaviest: (In 5 attempts or less)

"Bear Complex"

Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean;
  • Front Squat;
  • Push Press
  • Back Squat;
  • Push-Press

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7.

Cash Out:

15 min of Goat Work! Baaaaaa! 



 

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