Friday, October 10th, 2014

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

Thanksgiving weekend!  We’re closed on Monday!  Sorry Folks, but go eat a turkey and some mashed potatoes and go into a small food coma… then it’ll be Monday and you’ll be well fueled for the WOD :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”″][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]


Back Squat Warm up
10 spiderman lunges 
10 toes touches 
10 goblet squats w/ 3 second pause in the bottom* 
10 pull aparts 

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


Health – Press & Pull ups
Press 2×5 

Pull ups 6×1* 

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.

10-1 for time of: 
Kettlebell Swings 
Push Press


Back Squat Volume
As many reps as possible in 12 Minutes of: 
Back Squats at ~70% 

*Choose whatever rep scheme you’d like 
**Rest between sets, as needed 
***Make sure they’re all perfect, beautiful form 
****Your score is total tonnage, so total reps x weight used during the AMRAP

10-8-6-4-2 for time of: 
Deadlifts (255/163) 
Handstand Push ups


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine 
Stretch – Pecs, calves, Quads

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]