Wednesday, January 7th, 2015

Hey Folks!

Great work today!  That workout was super fun, O’Neill test has been off the radar for too long – great mental game I completely forgot about on that one.

Awesome turnout for Kristins Performance Enhancement class – some solid mobility, stability and motor control improvements were had by all.

You guys are awesome – keep up all the great work!  If you have a friend or family member that is interested in improving their life – let us know and we’ll get them set up with an intro!  Then they can come in and understand why we’re all so happy about going to the gym!


General Warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges


CrossFit Total
You have 3 attempts at each lift – some strategy is involved. Warm up sets are allowed, but then once you’ve decided you have your first attempt, you only have 2 more attempts afterwards. Make them good reps – Remember to live to train another day too!

In order:
***3 attempts ONLY 🙂

2 Minutes max Double Unders
2 Minutes for max total double unders.

trips don’t count! 🙂


General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team