Tuesday, December 16th, 2014

Hey Folks!

Awesome day today – It’s nice to be back at it and putting in some hard work!  9 days to Christmas!  Who’s excited?

Pre-Christmas gains are coming these next couple weeks.  Couple some heavy lifting and explosive lifts with some nog, some quality foods and some awesome sleep – You guys are going to continue crushing extreme!

So, we’re closed on:
Christmas & New Years day

Closing early on:
Christmas Eve (open for morning classes and then 12-2pm)
New Years Eve (open for morning classes and then 12-2pm)

We’re still sorting out the other hours (Boxing day, and the weekend after Christmas)  Gotta find the balance between working and spending time with family! 🙂 We’ll let you know ASAP!


Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


Press & L-Sit EMOM-10
Every Minute on the Minute for 10 Minutes:
ODD Minutes – 5 Strict Press
Even Minutes – 20 sec L-Sit


It’s a WOD! with Rowing even!
For time complete the following:
2000m Row
3 Rounds for time:
20 Wall Ball 20/14
10 T2B


Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
 See you in the gym!
The CrossFit Sudbury Team