CrossFit 306 is thrilled to partner with the Bike Doctor and other corporate sponsors to bring you the #BeLikeBruce Fitness Festival. This fitness festival is like nothing we have seen in Western Canada. We will be combining a CrossFit Competition and a Triathlon in honour of the late Bruce Gordon.
More details below ...
Friday night Pictures:
https://kimaschim.smugmug.com/Be-Like-Bruce-2023-Friday/n-Jkzv3K/
Sunday pictures:
https://kimaschim.smugmug.com/Be-Like-Bruce-2023-Sunday/n-tGgsGF/
http://belikebruce2024.wodcast.com/
Friday - WOD 1 Lifting bias event - 6:00Pm - 7:30PM at CrossFit 306
Saturday - 8:00 AM - 11:00AM Triathlon at Riversdale Pool, Saskatoon
All divisions will perform the following distances: 500m swim, 20km bike, 5km run
Sunday - WOD 2, 3 and 4 at CrossFit 306 - 8:30AM until - 3:00 PM
Sunday - 3:00 - 3:30 PM Awards!
Friday Night heats!
Sunday Schedule
“Strong Like Bruce!” by Supplement World
In 5 mins AMRAP the following - Sandbag clean over a box followed by a burpee climb over the box.
Specifics by division:
Individual Men - 5 min AMRAP, 150# sand bag, 36 “ box
Individual Women - 5 min AMRAP, 100# sand bag, 36 “ box
Mens team - 5 min AMRAP, 150# sand bags, 36 “ box
Ladies team - 5 min AMRAP, 100# sand bags, 36 “ box
The flow:
3-2-1- go, two athletes enter the playing field. One athlete holds the sandbag, (must be held as a bear hug), the other athlete accumulates as many reps as possible of sandbag cleans over the box followed by a burpee climb over the box. The final athletes rests until they get tagged in. Athletes can switch as needed. However in order to accumulate reps one athlete must be holding the sandbag.
For individuals, it is simply a 5 min AMRAP of sandbag cleans + burpee climb overs.
In the event an athlete cannot lift the sandbag, a lighter option will be provided however that team will be scored below the teams using the assigned weight.
Have fun!
“Boom goes the grip” by Calidon Equipment Leasing
12 rounds for time with a 14 min time Cap of:
1 Round of barbell complex + 12 T2Bs
*Complex = 6 deadlifts, 8 front rack lunge, 10 thrusters at 115/85
Specifics by division
Individual Men (8 min Cap) - 4 Rounds of barbell complex at 115lbs + 12 T2Bs
Individual Women (8 min Cap)- 4 Rounds of barbell complex at 85lbs + 12 T2Bs
Team men - 12 Rounds of (barbell complex 115lbs + 12 T2Bs)
Team ladies - 12 Rounds of (barbell complex 85lbs + 12 T2Bs)
The flow:
Athletes can only switch after a completed round and must maintain the order they establish at the start (e.i. one athlete cannot be skipped in favour of another). However if an athlete gets stuck at any point and cannot complete the movement they can ask anyone of their teammates to perform the remaining reps of that implement/movement. However this will come as a penalty to the team. The penalty for asking a teammate for help will be simple, the teammate that tags in must perform double the remaining reps of that specific movement. Once this is completed the original athlete will finish the remainder of their round if they are still reps to be completed.
For example: Athlete 1 can only perform 5/12 reps on toes to bar. That athlete can ask their teammate to step in. The athlete stepping in must perform double the reps, so in this case 7 reps of toes to bar are left so the athlete stepping in must perform 14 reps. Once this is done the original athlete can move on to the next movement, in this case it would be the end of the round and they can tag off and let the next teammate start the next round.
*If a team feels that the loading or skill requirements are above their current abilities, a scaled version will be provided to ensure participation and fun! They will however be ranked below teams that did not scale.
“A little this, a little that” by Victory Safety and Training
12 min AMRAP of:
48DU, 24 WBS, 6 wall walks
Specifics by division:
Individual Men (8 min AMRAP)- 48DU, 24 WBS 20#, 6 wall walks
Individual Women (8 min AMRAP) - 48DU, 24 WBS 14#, 6 wall walks
Team men (12 min AMRAP)- 48DU, 24 WBS 20#, 6 wall walks
Team ladies ( 12 min AMRAP) -48DU, 24 WBS 14#, 6 wall walks
The flow:
Athletes can only switch after a completed round and must maintain the order they establish at the start (e.i. one athlete cannot be skipped in favour of another). However if an athlete gets stuck at any point and cannot complete the movement they can ask anyone of their teammates to perform the remaining reps of that implement/movement. However this will come as a penalty to the team. The penalty for asking a teammate for help will be simple, the teammate that tags in must perform double the remaining reps of that specific movement. Once this is completed, the original athlete will finish the remainder of their round if they are still reps to be completed.
For example: Athlete 1 can only perform 10/48 reps on DU. That athlete can ask their teammate to step in. The athlete stepping in must perform double the reps, so in this case 38 reps of DU are left so the athlete stepping in must perform 76 DU. Once this is done the original athlete can move on to the next movement, in this case it would be the end of the round and they can tag off and let the next teammate start the next round.
The final WOD, which will be performed on Sunday afternoon will be “The Bruce”.
“The Bruce” is in memory of Bruce Gordon who passed away on 09/29/2017.
3 rounds for time! One round per athlete with a 14 minute time cap.
54/32 Calories on the rower
29 Push ups
17 squats
9 shoulder to overhead 135 lbs /95 lbs
Specifics by divisions:
Individuals - WOD will be performed wearing a 20lbs/14lbs vest.
Teams - no vest and the barbell will 115/85lbs
*All CrossFit athletes will be performing the long course
Interactive bike map:
https://www.plotaroute.com/route/1930661
Interactive running map:
Products will appear below at 9:00am on April 1st, 2024:
Bruce Gordon was a pillar of many communities across Saskatoon including CrossFit, triathlon, hockey, police and law. His dedication to improving all things combined with his impressive work ethic inspired so many to live better lives.
Teams of three will battle it out CrossFit style all day Sunday and Friday evening. On the Saturday morning they will race through a triathlon relay.
June 7th, 8th, and June 9th, 2024. Registration opens April 1st, 2024.
All the CrossFit WODs will be held at CrossFit 306 and the start of the triathlon will be held at Riversdale Pool
CrossFit competition and a relay style triathlon.
No, if you compete in the CrossFit you must do the triathlon, however you may choose to only do the triathlon.
Anyone, as long as the teams are three of the same sex.
Yes there will be an Rx and a scaled division.
Yes kids can be part of team as long as they are 12 years or older.
It's ok, it's relay style so only one person swims on your team, one person bikes, one person runs.
Yes, bikes will not be supplied.
Rx and scaled distances will be the same - 500m swim, 20 km bike and 5km run
Yes, the WODs will be released a month ahead of time.
The triathlon portion will have four scoring components - the swim, the bike, and the run, and the overall relay time. The CF portion will have 4 scoring WODS. In total there will be 8 separate scoring pieces.
Registration will be up by April 1th on this page along with more details.
The cost per team will be $345 and $239.99 for individuals.
Extra shirts (including kids sizes): $30 plus 11% tax.
$5 from every shirt will be donated back to Pancreatic cancer research.
YES! The deadline for registering and ordering extra shirts is May 18th 2024.
“Every Second Counts”, a phrase that people have used for many years. It can be used for many of life’s challenges. Bruce used it as a term of encouragement, particularly when giving his pep talks before races to us.
Bruce was a huge supporter of ours and we will never forget these words of encouragement. To honour Bruce and to always have his words with us, I asked him to write this phrase for me this past summer. I then took this to a tattoo artist in Penticton and had it permanently inked on my arm along with a bike....since Bruce’s other favourite phrase to say was “it’s all about the bike!”
Regular mentions throughout the day as a key sponsors
Access to all the athletes - via swag bags and give-aways
If applicable, you can set up a booth/table at the event to showcase your business
One of the workouts will be named after your organization
Banner with your logo will be prominently displayed in the competition area
Banner will be posted in the gym throughout the event
Regular mentions throughout the event
Access to athletes and spectators (via swag bags and giveaways)
mentioned at the start and at the end of the competition
We are looking for help to fuel our volunteers. They work hard all day long and need to be filled up with food, water and coffee. You will get advertising in the venue as well as honourable mentions throughout the day. You will also get many thank you's and hugs from our volunteers.
Sponsorship deadline is May 15th!
Or call Jason at 306-203-0666 or email jason@crossfit306.ca
4 mins on 4 mins off x 4
AMRAP
7 S2O 155/105,
9 deadlifts 155/105,
11 Burpee box jumps over 24/20
13 T2Bs
Start each 4 min piece back at the start.
At each new 4 minute piece remove one rep from each movement
So round 2 is 6,8,10,12 and round 3 is 5,7,9,11 ... etc.
The goal is two full rounds each time. Score each 4 min piece separately.
