Christmas Eve 2014!

Hey Folks!

It’s Christmas Eve (pfff!  More like Christmas Adam!)  and we’re doing an awesome WOD, BUT, we’re closing a little early – open 6-8am and also 12-2pm but that’s it!  Get in, crush extreme and then head out and be merry with some Nog and some of your favourite people!

James is planning on being in the gym on Boxing day from 10-12 or something along those lines – maybe ping him in the Facebook group and ask when he’ll be there.

Hope you liked the sandwich WOD today – not sure why it’s a sandwich WOD but it was.  Merry Christmas (I won’t be posting again until next Monday) and have an amazing day if I don’t see you tomorrow!  Lots of love to you guys, because of you all Our coaches enjoy their “jobs” and get to make people healthier, stronger, more flexible, more powerful, and generally sexier every day.  That’s a special thing 🙂


Best warm up ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom


Upside Down Practice
Spend 15 Minutes working on being upside down:
Handstand walk, hold, wall runs (lifting hands while still on the wall – mimicking handstand walking, Wall walks – walking feet up the wall)
*Concentrate more on the holds, not Handstand push ups

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)


Mobility – for real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team