Month: June 2013

  • Friday, June 28th, 2013

    Hey Folks! Great work today – I liked how todays WOD was one you could just keep moving on. The long weekend starts today – I hope you all enjoy it – Kristin and I will be away getting certified to teach CrossFit Kids this weekend!  You guys can expect CrossFit Sudbury Kids classes to…

  • Thursday, June 27th, 2013

    Thursday, June 27th, 2013

    Hey Folks! That picture is from the CrossFit Main site – It’s Lucas on the island (I imagine in his backyard or something).  I remember seeing it way back in early 2010.  Luckily my google-fu found it!  Awesome! That was NOT an easy workout today.  Great to get the volume in and work hard though.…

  • Wednesday, June 26th, 2013

    Wednesday, June 26th, 2013

    Hey Folks! I’m very impressed by all the Press PRs today – especially considering we did handstand push ups yesterday!  Bang Pow! OnRampers!  Next Monday we’re going to be closed, so your OnRamp will be on the Tuesday instead!  Go enjoy your weekend! Warm up 2 Rounds – 10 band pull aparts, 5 hops +…

  • Tuesday, June 25th, 2013

    Tuesday, June 25th, 2013

    Hey Folks! Killer PRs today on your Squats!  We heard that bell going all day long! This coming weekend we’re going to be closed on Monday – but open for normal weekend hours on Saturday and Sunday. Warm up 2 Rounds – 10 push up plus, 10 reverse dislocates, 10 tuck jumps, 30 second Russian…

  • Monday, June 24th, 2013

    Monday, June 24th, 2013

    Hey Folks! Great work this weekend – Another challenging workout 🙂 OnRamp starts tomorrow!  Let your friends/family know if they want to sign up tomorrow is the time to start! Warm up 2 Rounds – 10 Dislocates, 10 push ups, 10 air squats, 10 spiderman Lunges Back Squat – Find your new 1RM 8 Minute…

  • Friday, June 21st, 2013

    Friday, June 21st, 2013

    Hey Folks! You did the WOD too fast today, so now I have to program another one… Good work – I hope you’re proud of yourselves (I am.) Kristins Shoulder Lecture was awesome – thanks to Everyone that came out – we’ll keep you posted when we plan to do the Clinic (and hands on…

  • Thursday, June 20th, 2013

    Thursday, June 20th, 2013

    Hey Folks! Tomorrow night (Thursday) is the night of the Lecture!  CrossFit Sudbury Mobility Series – The Shoulder is going down!  Come on out for a little bit before 8pm if you’d like to learn more about the shoulder! Warm up 2 Rounds – 10 inch worms, 10 spiderman lunges, 10 toe touches, 5 good…

  • Wednesday, June 19th, 2013

    Wednesday, June 19th, 2013

    Hey Folks! Good “Zoom” runs today… apparently I need to work on the legibility of my writing on the whiteboard. Point taken 🙂 The next OnRamp starts next Monday – if you have family or friends interested, let them know to start mentally preparing and to choose a time and sign up! We’re looking forward…

  • Tuesday, June 18th, 2013

    Tuesday, June 18th, 2013

    Hey Folks! SO through the confusion came some awesome 20 rep back squats!  Heavier than expected I’m sure for most. THIS THURSDAY!  Kristin’s Shoulder lecture!  Don’t miss it – it’ll change your life! Warm up 2 Rounds – 10 dislocates, 10 band pulls, 10 push up plus, 10 tuck jumps, 30 second Russian Baby maker…

  • Monday, June 17th, 2013

    Monday, June 17th, 2013

    Hey Folks! For those who came in this weekend – I salute you, that was a wicked WOD.  I was lucky to have Mandie carry me through it! THIS Thursday – Kristin (a Registered Physiotherapist) is doing the first lecture in our Mobility Series on The Shoulder.  It’ll start at 8pm and likely run until…