Wishing the best of luck to CFBC athletes Kate Webster, Matt Siren, Vanessa Rankin, Chloe Gregory, Jonathan Rutigliano, and Andrea Nizzola as they are competing at the CanWest Games this weekend!

“Jackie” For Time (Comp & Fitness) 1000m Row 50 Thrusters 35/45 30 Pullups (Bootcamp) 1000m Row 50 Thrusters 35/45 30 Ring Rows

For Time Teams of 2 Divide work evenly with one athlete working at a time except Burpees and Run. Complete each movement in order. 40 min cap (Comp) 500 Double Unders 400m Run 100 DB Power Cleans 35s/50s 400m Run 100 Synchro Burpees (Fitness) 500 Double Unders 400m Run 100 DB Power Cleans 20s/35s 400m [...]

For Time 10 min cap (Comp) 15 KB Swings 1.5/2p 15 KB Goblet Squats 10 KB Swings 10 KB Goblet Squats 5 KB Swings 5 KB Goblet Squats 10 KB Swings 10 KB Goblet Squats 15 KB Swings 15 KB Goblet Squats (Fitness) 15 KB Swings 1/1.5p 15 KB Goblet Squats 10 KB Swings 10 KB Goblet Squats 5 KB Swings 5 [...]

For Time 20 minute cap (Comp) 20 Deadlifts (255/180) 20 Burpees 20 Box Jumps 20”/24” 20 Ring Dips 20 Box Jumps 20 Burpees 20 Deadlifts (Fitness) 20 Deadlifts (185/130) 20 Burpees 20 Box Jumps 20”/24” 20 Ring Dips 20 Box Jumps 20 Burpees 20 Deadlifts (Bootcamp) 20 Deadlifts @ manageable weight 20 Burpees 20 Box Steps 20” 20 Ring Dips 20 Box Steps [...]

For Time 3 Rounds 20 OH Walking Lunges (25/45) 15 Squat Cleans (95/135) 10 1-Arm DB OHS 5 per arm (20/35) ~Rest 3 minutes Then 100 Double Unders 3 Rope Climbs 75 Double Unders 2 Rope Climbs 50 Double Unders 1 Rope Climb