Tuesday, May 13th, 2014

Hey Folks!

How was Annie?  Tomorrow should I post a really funny video so we can all assess how sore our abs are?  Good times!

Battle Beyond the Barbell teams are in and it’s looking like it’s going to be an awesome day of competition and fun.  Remember to tell/bring your friends and family to watch/cheer/check out the other stuff we’ve got going on!

Wednesday night!  We’re going to go out for wings for Lisa’s Bday!  (on the actual day!)  We’re going to crush some sort of food – I’m thinking Dog House?  Although ultimately I’ll leave it up to Lisa to choose the final place.  Come out and have some fun eating some high quality wings! 🙂

Warm up

2 Rounds – 10 toe touches, 10 jumping squats, 10 band pulls, 10 push ups


Bench Press 2×5

Batwing 2×15 seconds

AMRAP – 10 Minutes:
10 Kettlebell swings
10 Goblet Squats
10 Ring Rows


1.  For time
800m Run
30 Burpee Box Jumps, 30/24
800m Run
2.  C2B Progression
7 sets of 7 unbroken, :40 rest
Check out www.competitorstraining.com for more info on this programming track!


3 Position Snatch, EMOM-10
* Light, with perfect form
AMRAP – 10 Minutes:
10 Kettlebell Swings (50/35)
10 Front Squats (95/65)
10 Slam Balls (20/10)

Stretch – Calves, Shoulders
LaX Ball – Traps, Rhomboids, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team