BEACH WOD SATURDAY

PC Oscar Bravo

Hey Vic City Community,

Over the past few years we have had several outdoor events during the summer months. This year we will be bringing you another day of outdoor fitness!

Combining sleds, logs, KBs and other pieces, we'll look to tackle some various tasks outside. Members and non-members are welcome to attend. As with some previous events we will be using this as a fundraiser. Participation will be $20 and all money raised will be going toward the Terry Fox Foundation. Spread the word and bring your friends!

The Terry Fox foundation continues the dream of Terry to raise money for cancer research. As a 22 year old from BC, Terry dreamed of running across Canada and raising $1 Million through his Marathon of Hope in beginning in April 1980. Soon word spread and with $1 million in reach, the goal changed to $23 million; $1 for each Canadian. This is something that not many people could undertake in full health, let alone on 1 leg while fighting cancer.

Terry never finished his Marathon of Hope; he didn’t make it past Ontario but his dedication and determination was contagious. Terry passed away on June 28, 1981, 1 month shy of this 23rd birthday. While Terry did not beat his cancer, he inspired millions and his legacy lives on with Terry Fox runs happening all over Canada and the world.

The mission statement of the Terry Fox Foundation is: ‘To maintain the vision and principles of Terry Fox while raising money for cancer research through the annual Terry Fox Run, Terry Fox School Run, as well as via memoriam donations and planned giving.

The foundation has contributed millions to cancer research over the years and continues to keep Terrys legacy alive. In Victoria, the run happens on September 15, 2019 and is a 5km starting and finishing at Mile 0. For the past 5 years I have grown my hair out to shave it for the event as part of the Saanich Firefighters Charitable.

I hope the Vic City community comes out to support a very worthy cause and help raise money for cancer research. For more info on the foundation and Terrys legacy, check out terryfox.org. For info on the events happening in Victoria this year, see the poster in the gym.

Hope to see you out on Saturday, 9am at Willows beach.

Coach Phil.

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TRAINING FRIDAY-SATURDAY

WARMUP

3 rounds

4 pole squats with pause at bottom

10-15sec Beat Swing/active hang

30 heavy rope skips

SKILL

Back Squat: 10 x 2 @ 90% of 5rm from last week

Go Every 90sec

WOD: Gripe

Rx: 5 rounds for time: Row 300m, 15 American Kettlebell Swings (35/53)

FG2: Scale KB weight to 26/44

FG1: 4 rounds, scale kb as needed

CP1: Row 300, 7/10 HSPU, 16 KB snatches per round (8 per arm @ 35/53)

CP2: Row 300, 15 HSPU, 16 KB snatches per round (8 per arm @ 44/70)

Rx: 14/20

FG 2: 10/14

FG1: row 200, scale ball as needed

CP1: Row 300, 7/10 hspu, 15 wallballs (14/20)

CP2: Row 300, 15 hspu, 15 wallball (20/25)