Thursday, January 8th, 2015

Hey Folks!

Holy PR’s all over the place!  amazing work – keep it up 🙂 It’s so cool seeing people come in, crush PR’s and progress so much.  Seeing peoples faces light up after they reap the rewards of all their hard work is why we coaches love our jobs so much.  Thanks for putting in the hard work – we’re here to help you guys out!

A little reminder for those coming in around 5ish to make sure you’re starting the WOD by 5:45 at the latest, otherwise we’ll have to ask you to wait until the 6pm class is doing it.  For those doing the 6pm classes, ensure you’re on time please!  We’re packing a lot of high quality programming into our classes, so being on time is crucial to getting you guys started and going on time.


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


Tabata Hollow Rock
8 Intervals of 20 seconds on, 10 seconds off of a hollow rock.

If the rock is unachievable, do a tucked hold (i.e. glue your rib cage to the front of your hips – you should feel your “core” working very hard here)

20 Minutes to get As Many Rounds and Reps As Possible of:
5 Pull ups
10 Push ups
15 Squats


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