160111 ~ We all Started Somewhere!

The Games times is here.  I hope you all read Coach G's  post last week about The Open.  To me, the Open is one of the funnest times of the year, and we’ve built some things into Canuck to really maximize it.  The first is the Open Intramural.  You ABSOLUTELY want to participate in this, I don’t care if you’re in your first week of CrossFit.  It will be something you can handle, and it’s going to be a lot of fun.

If you’re not sure what to expect, talk to a coach...aka your Intramural Team Captains!

The Open is the time for everyone to participate and have fun!

One thing I want you all to know going into this – we ALL start somewhere. Where we start does not matter.  In fact where you are today does not even matter.

What matters is where you plan on being and what you’re doing about it.

Julie Foucher, for those who don’t know, is one of the best CrossFitters in the world.  Here’s a video of her when she started CrossFit not too long ago.  Please do yourself the favor of watching until at least 2:30.


Registration Starts this Thursday!!!  #TeamCanuck2016!


Pause Backsquat
Every 90s x 4 min (3 sets)
3 @ 75%


EMOM x 5 min

15 Unbroken chest to floor push-ups
You may hold mid set at the top of the plank, but you may not break the plank or rest at the bottom.


3 Rounds For Time (Alternating):

a. 3 Min AMRAP
5 Hang Full Snatch (115/75#)
10 C2B Pull Up
1 Min Rest

b. 3 Min AMRAP
5 Power Snatch (115/75#)
30 DU
1 Min Rest

Cash Out:

7 rounds
10 GHD Situps
10 GHD Back Extensions
10 Reverse Hypers


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