161114~ Team Canuck Throwing Down At The Affiliate Cup!

This weekend marks the CrossFIt Invitational......the equivalent of the CrossFit All Star Game!  All of the top Games Athletes will gather this Sunday at the Oshawa Centre to square off for their respective countries!  Rich Froning will be there......will you??  

In addition to this weekend's festivities, on Saturday November 19th,  CrossFit will be hosting the Affiliate Cup. Co-Ed Teams of 2 representing their home boxes!  Canuck has been lucky enough to be able to send 2 teams:  Ethan & Lauren, Adam & Maryam!  Admission is free....clear your schedule and come on out to cheer them on!!!



EMOM x 3 min

5 @ 65%

5 @ 75%

5+ @ 85%

Rest 90s

EMOM x 2 min

5 @ 75%

5+ @ 65%



With a 15 min running clock:

1000m Row


With time remaining


7 Burpee Over Bar

3 Thrusters (95/65#)

 Every 3 Rnds, Complete 150m Sprint! 

Cash Out:

8min HS Practice

Wall Walk + 6 Shoulder/Hip Taps + ME HS Hold


 8 min Max Distance Handstand Walk

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