Monday, April 28th, 2014

Hey Folks!

Awesome weekend I hear!  Lisa and I had a blast at the CF Weightlifting certification – We got to hang out with Josh Everett and Camille, which was pretty awesome.  It was a great experience to learn and good coaching info for us!  Look forward to more Oly lifting fundamentals and some other fun stuff!

Things to check out:

  1. James’ Running Clinic!  May 8th at 6pm!  Sign up here!  
  2. Battle Beyond the Barbell!  Our 2nd Annual team competition for charity!  We’re donating all proceeds to the Janis Foligno Foundation again and are looking forward to besting last years $2000 🙂  Sign up, invite your friends, it’s going to be a fun day!

Warm up

2 Rounds – 10 dislocates, 10 inch worms, 10 burped broad jumps, 10 band pulls

Health

Back Squat 5-3-2

Kettlebell swings 2×15

AMRAP-10 Minutes:
5-10-15-20-25 etc
Lunges
Situps
Pushups

Performance

Check competitorswod.blogspot.com

Longevity

L-sit – Accumulate 1 minute.

Superman hold – Accumulate 2 minutes. (feel free to superset with L-sits)

AMRAP-10 Minutes:
5-10-15-20-25 etc
Lunges
Situps
Pushups

Mobility:
Stretch – Glutes, Hamstrings, Forearms

See you in the gym!
The CrossFit Sudbury Team