Wednesday, April 16th, 2014

Hey Folks!

Great work today on the tabata Balls.  You guys killed it and it looked like a fun time!  Check out the CrossFitter of the Month on the blog – this month as always, is a REAL beaut!

Battle Beyond the Barbell!  Check out the details! 🙂

Just as we did last year (and likely it will be every year) ALL proceeds will be going to the Janis Foligno Foundation!  We’re hoping to improve upon last years $2000 and hope this years event will be even bigger too!

The Janis Foligno Foundation (est. 2010) was created in memory of Janis Foligno, cherished daughter, wife, mother, sister, cousin and friend, who passed away after a courageous battle with breast cancer in July of 2009. To date, the Janis Foligno Foundation has supported various charities including the Sudbury Regional Hospital Foundation’s Breast Cancer Equipment Fund, the Vale Hospice, Meals on Wheels and the Children’s Hospital of Eastern Ontario (CHEO).

We will be hosting a team competition open to our members as well as other CrossFit gyms. Teams will consist of 2 males and 2 females. The cost of the event is $50 per person/$200 per team to be paid cash or cheque in person or credit card online.  Payment must be received to reserve your team spot. Competition includes t-shirt and 3 guaranteed WOD’s, 4 if you make the final event. Deadline for registration is Friday May 9th, 2014. Once your team is registered, please email team member names/team names and t-shirt sizes to:

Where: CrossFit Sudbury: 1351-E Kelly Lake Rd Units 6 & 7, Sudbury Ont. P3E 5P4

When: Saturday June 7, 2014

Time: 8:30am – 5pm

Suggested Weight & Movement Standards: (One of each set of males and females should be able to do the following, but not the same person for each movement/weight)

Movement Male Female
Deadlift 225lbs 155lbs
Clean 135lbs 95lbs
Jerk 135lbs 95lbs
Snatch 95lbs 65lbs
Overhead Squat 95lbs 65lbs
Front Squat 185lbs 115lbs
Box Jumps 24” 20”
Pull-ups Yes (Unassisted) Yes (Unassisted)
Toes to Bar Yes Yes
Double Unders Yes Yes
Wall Ball 20lbs 14lbs

Please bring water and snacks as needed. A barbeque provided by Pillars Meats will be available for purchase on site. Wrist guards, gymnastic grips, lumbar support belts are all permitted for the competition. Spectators are welcome, so invite your family and friends to come out and watch all the action!

Warm up

2 Rounds – 10 toe touches, 10 inch worms, 10 band pull aparts, 10 tuck jumps




1.  “Randy”
75 Power Snatches for time, 75/55

2.  Skills
Odd:  200m Row
Even:  3-5 Muscle ups


3-Position C&J work up to something “heavy” and do 3 sets there.

5 Rounds for time:
10 Ring Dips
20 SitUps

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

See you in the gym!
The CrossFit Sudbury Team