160507 ~ Don't Forget To Donate!

We did 5219 Total Push Ups Yesterday!!  At $1 for every 20, that equals $260!  Please keep the families and residents of Fort McMurry in your thoughts and prayers, every little bit helps!


In the wake of the ashes, we can help to rebuild.  Don't forget our Canuck Cares Tree Planting expedition next week!  Bring your friends and family!

Date: Sat. May 14, 2016 10am
Location: Upper Rouge Trail Park
Parking: along Casebridge Ct....
Groups: Councillor Cho & Global Youth Leaders

Makeup Saturday!

15 min to makeup 1 of the following:


Deadlift: EMOM x 3 min.

5 @ 50/60/70%

Every 90s x 5 min

4 x 5 @ 75%


Floor Press (6 min)

1-3 Sets to find a 5 RM



5 min to find a 7RM

(3 sets or less)


Every 90s x 5 min

4 @ 90%


10 min to work up to the following complex:

Snatch High Pull + 2 Snatch

 **Compare to week #1**


Shoulder Press

6 min to find a 3RM (in 3 sets or less)

Then…Every 90s x 5 min

3 @ 90%


Clean High Pull + Hang Clean + 2 Jerks

**Compare to week #1**


“Quad Squad”

3 Rounds For Time

100m Sled Drag (90/45#)

12 KBS (70/35#)

10 Deadlifts (225/155#)

Cash Out:

Mobilize & Socialize!




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