Thursday, October 16th, 2014

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

Weightlifting Club!  We’re hopefully going to adding some regularity to it in the near future!  Thanks so much for the interest – it’s what we need so we know to make sure it’s available.  I’ll be making an announcement about it likely after this weekend.  Thanks for your patience! 🙂

Next week Kristin and I are going to be dropping a knowledge bomb or two about core stability and how it relates to you expressing your awesome.  Try not to miss it!  There’s a sign up sheet on the white board right as you enter the gym – there isn’t a limit to how many can come – but it’s nice so we have an idea how many will attend![/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]


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Deadlift 2×5
Chest up, Shoulders back, core tight.

Accumulate 75 Push ups in as few sets as possible. 🙂


Deadlift E2MOM
Rest 2 Minutes/use this time to prep your bar with a 70% Deadlift

Every 2 Minutes perform 5 Deadlifts at 70%

Snatch 2-2-2-1-1-1
With a 10 minute cap work up in weight on your snatches until you hit a heavy single:

i.e. 3 sets of 2, and then 3 sets of 1, increasing the weight every set.


50-40-30-20-10 For time:
Double Unders
Sit ups

If you’re following “health”, sub in air squats or something else you don’t mind doing 150 of 😉


Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs

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