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9:30 start tomorrow folks but with car free day you may want to leave a little early to deal with the traffic interruptions. Lots of work as usual so eat a big breakfast and be ready to put some effort in  

The Turkish get up is a fantastic full body movement that develops strength, mobility and body control. Take the time to really move with a propose on this, find the movement pattern that works best for you and challenge yourself with the weights.  The goal here isn’t to blitz through these as fast as possible, rather

Late post I know. Canwest wod 4 tomorrow… Bit of a long one so be ready for that. Kick off the fun times at 9:30. See you soon!

Fun little amrap today, go light and it will be easy, really push yourself on those farmers walks and things will radically change. Today is a good day to push a bit ;). Just one big thing. When you pick these up and out them down, watch that back position! Treat it like a deadlift

Going to run through the canwest games wod 2 tomorrow. That plus so o-lifts and some stone work to end the day…. Should be a fun one!