Monday, April 8th, 2013

Hey Folks!

The Open is complete.  You all did amazing and I’m so excited for what next year has to offer.  We had some unbelievable performances these past 5 weeks, but I’m most proud of the community and camaraderie at the gym.  We have an awesome “family” at the gym – and it’s only going to get bigger and better!

If you have any aches or pains, particularly tight areas since we’ve been pushing ourselves so hard over the last 5 weeks, let us know and take the extra time to foam roll, lacrosse ball smash and otherwise mobilize your tissue!

Also!  You may notice on one of the Whiteboards is a little announcement… Our Grand Opening & Fundraiser!  Details…

CrossFit Sudbury & The Janis Foligno Foundation – Raising the Bar in the Fight Against Cancer

When? June 1st, 2013

What’s happening? Food, activities, vendors and an in-house competition! “Battle beyond the barbell” is a competition that you’ll take on with a partner! It will be a very inclusive and fun competition – everyone will be able to participate – regardless of ability level.

Cost – $30/person AKA $60/team. It includes your day of competition, a sweet shirt & Donation to the Janis Foligno Foundation (learn more about the foundation by clicking the link below!)

For those not interested in competing, there will still be lots to do and see at the gym that day – Come out and bring your friends!

Something We’re extra excited about, is that all proceeds from the day will be donated to the Janis Foligno Foundation – A charity that funnels funds into local initiatives that enrich the lives of those of us in Sudbury.  Click the link to learn more about this awesome organization.

There will be more details to come, but if you, or anyone you know who would like to help out with the event in any way, let us know and we’ll work it in! Super excited to present our community to Sudbury and to donate to such a great cause!

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, pec stretch, hang from the pull up bar

E2M-10 (every 2 minutes for 10 Minutes)  5 Back Squats @ 60%

5 Rounds for time:
200m Run
15 Russian Kettlebell swings (50/35)
15 Slam Balls (10/20)

Stretch – Quads/Psoas, Calves & Hamstrings

See you in the gym!
The CrossFit Sudbury Team