Here is the final workout of the 4 from the Central Canada Sectionals:

This workout is no April Fool’s Joke!!

Event 4 = “Canadian Crippler”
For time (22 min cap):
30 Chin over bar Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Chest to floor Push-ups
15 Push Press or Jerk (135/85lbs)
30 Squats
15 Front squat (135/85lbs)
400m run
15 Deadlifts (225/155lbs)
30 Chin over bar Pull-ups

Post time to comments.

Coaches notes: For Rx’d: Pull-ups = chin over the bar (must break vertical plane); 400m Run is to the 3rd power box and back; Push-ups – chest must touch floor, also hips and chest must move together; Push Press/Jerk – arms must lock out overhead with knees and hips fully extended; Squat = hips must dip below knees (break parallel) with knees and hips fully extended at the top. *Time limit at the games was 22 minutes*.

Picture: 2nd set of Deadlifts during today’s Canadian Crippler, L to R: Deidre, Hannah, Erin!

April is always running month at CFR. We will start to increase our outdoor running! Anyone with any medical reasons to not run, can always sub with rowing.

Easter Hours: We will be closed Good Friday, open Saturday morning like usual, closed Easter Sunday, with holiday hours (10-12 and 4-6) on Easter Monday.