October 23rd, 2014



It’s a Sad and Shocking day in our Country today as a Canadian soldier was gunned down while symbolically guarding a hallowed war memorial in Ottawa. Cpl. Nathan Cirillo was 24 years old and a Father of a 6 yr old son. Our hearts go out to his family.

The last run group of the year will be at McLennan park. There will be a social to follow at Wild Wings at Fischer Hallman and Ottawa. See you there 🙂

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 1-3
  2. Using legs x 1-3
  3. Knotted rope x 1-3 OR from the floor to standing x 3-5


Find the max in the following complex in 10 min

5 strict press + 5 push press (do both back to back)


16 min EMOM

Odd: Row 10-20 cals

Even: 10-15 burpees

Trainer’s Tips:  Some strength work followed up by some conditioning, work with someone different today

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