161124 ~ Max Effort Burpees!!

The Holidays is around the corner and we're happy to announce our  Canuck Cares Adopt a Family Drive once again! Our turnout over the past  couple years have been tremendous with all your generous donations and  every family we helped has been filled with joy! This year we decided to  spread the wealth among THREE families! The people we are helping is  part of the 'Parenting Enhancement Program' and they have been kindly  enough to provide information for each family. 

 Just like in  past years we will be having weekly themes through collection to ensure  we cover all the needs of the family (i.e. non-perishable foods &  toiletries, clothing, toys, etc.) We will begin collecting the start of  next week (November 28) when the boxes are set up in our main lobby.

 WEEK 1: Non-perishable food & household supplies

 Family 1
 - Single Mom
 - 3 month old baby boy
 - 2 year old boy
 - 7 year old girl
 - 9 year old girl

 Family 2
 - Single parent
 - 12 year old daughter
 - 17 year old daughter

 Family 3
 - Single Mom
 - 1 year old boy

Any donations big or small creates a difference. As a Canuck community  we want to continue to inspire healthy living and build our community. 

Strength:

Pause Bench Press

10 min to complete the following:

3 @ 70%

3 @ 80%

3 @ 90%

Then…

Rest Pause Bench

3 x ME (15 breath “rest pause”)

Conditioning:

5 Rounds

Every 3 min:

10 C&J (135/95#)

25 Wallballs (20/14)

Max Rep Burpee Over Bar

– rest 1 minute –

 Score is total number of burpees

Cash Out:

2000m row

 Time Trial


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