Tuesday, August 5th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

We’re back!  Once again, BIG thanks to the coaches covering the gym while we were away and for all you guys for being amazing – We’re SO proud of the gym and everyone in it, and it shows even more when we get the chance to speak with other gym owners about it!

We’re going to be starting a “CrossFit Sudbury Seminar Series” in the very near future!  We would love some input from you guys though on:

  • topics you want us to speak about – nutrition, supplements, recovery, competition, etc.
  • Would you like them to be short, i.e. 30 minutes, or long as in a few hours?

Let us know what you think and we’ll deliver the goods![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=K5fg7VcrJ70″][vc_column_text]Warm up

2 Rounds – 10 Dislocates + 10 weighted dislocates, 10 Overhead squats, 1-2 Minute Squat therapy, 10 Tuck Jumps[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Back Squat 2×5

Kettlebell Swings 2×15

“Ogie”-ish
Run 400m
20 Pull ups
Then 21-15-9 of:
Kettlebell Swings
Wall Balls

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]“Double Grace”
60 Clean and Jerks, 135/95[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]3 Position Snatch EMOM-10 (hips, knees, floor)

“Ogie”
Run 400m
3 Rope Climbs
Then 21-15-9 of:
Deadlifts 185/135
Box Jumps 24/20

[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]