160719 ~ Try Out CrossFit Endurance For Free During July!!!

Hate running??  It doesn't have to be so bad!! Coach Andrew can help!!  Wondering what CrossFit Endurance is all about?  Why not join the group on Tuesday evenings or Saturday mornings and learn how to correct your form, and run more efficiently.  Who knows....maybe you may even start to like running??

Drop in and give CrossFit Endurance a try during the month of July!! Email Zach at: zach@crossfitcanuck.com to reserve a space in your class.  We will be posing the Endurance WOD every Tuesday and Saturday!!  

Dates & Times: Tuesday - 7:30 pm

Saturday: 8:30 am

Mr. Dave Castro announced 3 individual events last night at the Athlete's dinner. Being the 10th Anniversary....this year's games stands to be one of the most exciting yet!!  A 500m swim, Murph, and a Squat Clean ladder....these events will keep you on the edge of your seats!!  We will be streaming the events live all week long...we all know you don't want to miss a thing!

Strength:

Hang Power Snatch + Snatch Balance

2 + 1 with 3-5s pause in the hole.

Every 2 min x 10 min

3 @ 50/60%

3 x 3 @ 70% 1RM Snatch

Ex.

Within the 2 min:

2+1(pause) + 2+1(pause) + 2+1(Pause)

All @ 50%....then repeat.

Conditioning:

WORK WORK WORK!

Every 2 min x 12 min

Alternating:

  • 300m Row
  • 30 KBS (50/35#)
  • 20 Pullups

Score: 1 pt for ever successful completion.

Cash Out:

3 x 9 Dragon Flags (10s Descent)

Then..

 3 x 30 Hollow Rocks

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