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.

This Thursday night, the Rotary Club is putting on a fundraising dinner at the Caruso Club for the Janis Foligno Foundation!  They’re also raffling off a Car (Chevy Spark) for $100/ticket, with up to 500 tickets for sale.

Remember, we’re closed for Canada Day!  OnRamp will be held on the Tuesday instead of the Monday!

Warm up

2 Rounds – 10 toe touches, 30 second hollow rock, 5 good mornings, 5 strict press

Work up to a 1 Rep Max Deadlift  (Try to keep attempts over 95% to ~3)

4 Minute AMRAP:
8 Box Jumps
8 Toes to Bar

1 Minute Rest

4 Minute AMRAP:
8 Slam Balls
8 Wall Balls

Mobility:
Stretch – Russian Baby Maker, Calves
Foam Roll – Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team