161121 ~ Canuck At The Invitational!

2 hours of excitement, and Canucks in the Crowed!  This weekend we had the opportunity to watch the top dogs in our sport throw down and represent their Region. 

 A special shout out to Canada's sweetheart Michelle Letendre who retired after the conclusion of the event.  Michelle has done so much for the sport of CrossFit in Canada.  Her elegance, and poise, and power is inspiring to all athletes.  Thankyou Michelle for being such a good representative of Canada!  We will definitely miss watching you on the wod floor!

Congratulations to Team Canuck who threw down in the Affiliate Challenge on Saturday.  After 3 grueling WODs, both teams finished strong in the Thruster speed ladder, against a very competitive pack!  Big shout out to Lauren, Ethan, Maryam, and Adam.....thank you for being such great ambassadors for Canuck!

Strength:

Backsquat

EMOM x 3 min

3 @ 70% 

3 @ 80%

3+ @ 90%

Then…

Pause Backsquat

Every 2 min x 6 min

3 x 5 @ 70%

Conditioning:

AMRAP 15 min

25 pull-ups

50-calorie row

100 overhead squats (45/35#)


50 box jumps (24/20#)


25 pull-ups

Cash Out:

6 min Tempo Hanging Leg Raises (3-3-3)

3s Up

3s “L”Sit hold

3s Down







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