160222 ~ The Teams Have Been Announced!!

The Canuck Cup is Here!!  The Captains are fired up and the teams are ready!! All we need now is for The Dave Castro to announce 16.1!!

Don't know what team you are on???  Check out our Canuck Facebook Page for full team rosters.  Rosters will also be posted at the box! 

For the next 5 Weeks, we will be modifying the programming in order to prime your systems to do their best!

Our programming will resemble the following:

1. Monday will be a heavy day. These will be low reps of approx. 3-5 sets. These reps will be heavy, but we are not looking for 1RM or PR's. These heavy lifts will help to cause a CNS stimulus hormonal spike which will benefit you later in the week - making you primed and ready to CRUSH IT at Friday Nights Lights!

2. WODs on Tuesday & Wednesdaywill be programmed for high intensity, not volume. (I.e. Short WODs, light weights...go all out!)
3.There will be an additional focus on our Skills & Efficiency (this provides additional neurological stimulus)

4.If you are attacking the Open WOD on Friday, it is recommended that you take a rest day on Thursday.
Even better...come on in on Thursday Night...and watch the Open Announcement with your Canuck Family!!!

5.Friday's programming will have a movement focused "Light WOD" based on the Open Announcement. Please come on in and work up a light sweat...nothing too taxing...just get the body moving. The fun starts at 5 pm Sharp!  Heat signups will be posted after the WOD has been released.

6. Make sure that you are eating, sleeping, and hydrating well!!
Please note that this is a rough template that we will be following.....you know your body best!
Let's have some fun people! You have all been working so hard!!

With all the Open Excitement, we can't overlook a special Birthday Boy!!  Today's conditioning piece is brought  to you by the Hammer who celebrated a special 53rd birthday on Saturday!  Hope you had a great day Hammer!!


Every 2 min x 8 min

1×6 @67.5%
1×5 @77.5%
1×4 @87.5%
2×1 @97.5%


Complete For Time:
"Hammer DEM!"
53 Wall Balls (20/15#)
19 – Push jerks (135/95#)
63 – Air squats
19 – Power cleans (135/95#)
63 – KBS (50/35#)
19 – Box Jumps (20/14#)
63 – DU or 126 Singles
53 – Wall balls (20/15#)

Cash Out:

Goats…the pullups, HSPU DU, and MU’s are coming!

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