Monday, April 14th, 2014

Hey Folks!

Great work this weekend on Fight Gone Bad and some other great WODs and lifts.  You guys have been killing it lately and we’ll be working up in weight over a couple weeks and then testing new 1RM’s, exciting business.

Starting in May CFKids is going to take a little hiatus as things are just getting a little crazy with planning the wedding/moving into the house/organizing the businesses a bit.  It will be back though!  If this is concerning to you, let me know and we may be able to work out certain times that will work with me by appointment.

Warm up

2 Rounds – 10 dislocates, 10 OH squats, 10 spiderman lunges, squat therapy 1 minute


Back Squat 2×5

Kettlebell Swings 2×15

3 Rounds for time:
10 Kettlebell Swings
25 Sit Ups
50 Double Unders/150 skips


Recovery Day!


Back Squat 5×5 @75%

3 Rounds for time:
10 Snatch 95/65
25 Sit Ups
50 Double Unders

Stretch – Glutes, Calves
Foam Roll – T-spine, Quads

See you in the gym!
The CrossFit Sudbury Team