Friday, January 2nd, 2015

Hey Folks!

It’s a new year!  Good times had by all.  New beginnings, all that fun stuff.

We’re really working on offering a lot to you guys over 2015.  I’m very proud of all we accomplished in 2014 and I’m looking forward to exceeding it in 2015.  It’s going to be a beauty!  Especially with it including all of you guys!

Kristin is going to be starting her Performance Enhancement classes this coming Tuesday at 6pm!  It’s going to be a synthesis of work through mobility, stability, motor control and skill development.  I’ve mentioned it before but this is just a reminder 🙂  It’s a taste of what’s to come in 2015


Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps


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.

50 KB Swings
Perform 50 Kettlebell Swings. Normal swings (just to eye level, at the highest).

Break them up as you’d like. and try to be explosive. You may need to go a little heavier than usual.


Jerk E2MOM
Every 2 Minutes for 10 Minutes perform the following:
2 Split jerks – Make them heavy, but not so heavy that you die trying to lower it back down to your front rack.

Press E2MOM
Every 2 Minutes for 10 Minutes:
5 Presses @70%


WB/BJ/T2B for time!
3 Rounds for time:
20 Wall Ball
20 Box Jumps
20 Toes to bar


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