Thursday, October 23rd, 2014

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

Keep up the great work!  You guys are are kicking names and taking butt and it shows.  We’re going to be holding a WOD + Pancake breakfast on November 8th!  “Painstorms & Pancakes” is the current name.  I like it because it sounds hardcore and then very not hardcore.  Kind of like when you hear about CrossFit and hear about how insane it is, and then you come into our gym and realize that it isn’t insane at all… just awesome.  We aren’t hardcore, we just want them (hard cores, bah-dum-tsch!)

I’ll be putting up a link soon so people can register for it so that we have ideas on numbers so we know how much food to make/bring :)[/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]


Clean Warm up
2 Rounds: 
10 dislocates + weighted dislocates 
10 hops + 10 Tuck jumps 
10 russian KB swings (snappy hips!)


Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.

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


Every 2 Minutes for 10 Minutes perform: 
2 High Hang Squat Cleans + 1 Jerk (power OR split – your choice)


Fight Gone Bad
1 Minute per station for 3 Rounds for max Reps of: 
Wall Balls 20/14 
Hang Power Cleans 75/53 
Box Jumps 20/16 
Push Press 75/53 
Row (cal) 


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]