171115 ~ Ali

There are two things that effect your life the most; the thoughts you have and the company you keep.  How can I write a few paragraphs that encapsulate almost 2 years of seeing a family member frequently and saying goodbye? It’s a bittersweet exercise that has made me tear up more than once.

Today we will honour a special Canuck who lights up the box every time she is in it.  With a Degree from U of T in hand, it is time for our resident Nova Scotian to return home to her family and full time job.  We always knew that we wouldn't be able to keep her forever, but secretly we really wanted to.

Over the last 2 years, Ali has made many connections within the box.  Whether it is a warm hello, a cheer of encouragement, or the offer to partner up and complete the cash outs; Ali is always there. She encourages and leads by example day in and day out. She has been the ear to talk to and a shoulder to lean on......she will even teach you how to swim if you ask her.

Her energy and her spirit was exemplified in her training.  In just 2 short years, she found the sport of CrossFit, and then dominated in it.  Chipping away at one goal at a time, some of the boxes greatest celebrations was when she hit her 1st bar MU during the 2015 Open....the entire box jumped and cheered as she found her self on top of the bar. I was so proud to see her on the podium of this year's Canuck Games.....a testament to all of her hard work coming full circle!

I can't even imagine the box without her comforting energy in it.  I know that I am not the only one to feel a great loss..........Ali you have touched the lives of so many Canucks, you will be greatly missed! Even though life is calling you back to Nova Scotia know that once a Canuck, always a Canuck. We thank you for trusting us, and calling Canuck Home!

Good Luck in all of your future adventures!



“Ali’s I Don’t Know Why You Say Goodbye…..I say Hello!”

In Teams of 2:

1795m Row (Switch every 250m)


You Go….I Go (5-5-10-10 etc…)

5 – 10 – 15

Clean & Jerk (115/85#)


1992m Assault Bike (Switch Every 250m)

15 – 10 – 5

Power Snatch (95/65#)

FR Lunge (95/65#)

Directly Into:

20 Bar MU (I Go You Go)

40 min Cap

Cash Out:

12 min Goat Practice

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