Monday, June 30th, 2014

Hey Folks!

Awesome weekend!  It was busier than I expected considering the “long” weekend we have going on!  Some different programming this weekend (I’m at fault for that), but it was fun and I hope you enjoyed it – I loved being in and coaching Folks!

I think FrontDesk might be emailing people telling them their membership is going to expire – ignore anything from FrontDesk, we’re with ZenPlanner now and so if you receive an email from there, then it’s legit.


  • Sign in on the laptop when you enter the gym please
  • If you’re joining in on a class, make sure you’re on time and that you’re following along with the group
  • Avoid negative/downer talk, i.e. “I can’t do _____”, or “blah blah sucks!  I hate them!”, you get the idea.  More acceptable is “wow that was HARD”, or “I’m working towards ______, it will be mine!”  Keep being awesome and loving life!  (it makes it easier!)
  • You are more than welcome to follow your own super secret squirrel program, so long as it doesn’t interrupt the rest of the members and our regularly scheduled classes and WODs.  Those following our program(s) will always receive first dibs when it comes to equipment and coaching.

Warm up

2 Rounds – 10 reverse Dislocates, 10 OH squats, 10 pull aparts, Junkyard Dog Warm up


Back Squat 2×5

Kettlebell Swings 2×15

10-1 for time of:
Ring Rows
Overhead Walking Lunges
Sit ups


1.  Snatch
1 RM Power Snatch

2.  Squat
5×7 Front Squats, across

3.   “Ultimate Warrior”
21-15-9 reps of:
Thrusters, 135/95
Bar Muscle ups


1 Clean + 1 Front Squat + 1 Jerk (Power OR Split) EMOM-10

10-1 for time of:
Ring Rows
Overhead Walking Lunges 45/25
Sit ups

Stretch – Quads/Psoas, Glutes, Hamstrings, Calves

See you in the gym!
The CrossFit Sudbury Team