Friday, January 9th, 2015

Hey Folks!

So what’s the deal with all the Biosteel stuff on the shelf in the kitchen?  I’m going to write up a little blog post, but the nice Folks at Biosteel are interested in providing you guys with good quality protein and other supplements and want to make a little contest for it.  More on that shortly.

Amazing job to Everyone that made it in for Cindy – There were some EPIC scores!  Love this gym – You guys amaze me every dang day!

Kristins Performance Enhancement Class was a hit – an hour of mobility, stability and motor control work never seemed so short eh?  It’ll be on every Tuesday, so come on out – The next one is going to be focusing on the Shoulder 🙂


Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)


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.


Every 2 Minutes for 10 Minutes perform:
2 High Hang Squat Cleans + 1 Jerk (power OR split – your choice)


KB/Burpee AMRAP-8
As Many Rounds as Possible in 8 Minutes of:
8 KB swings (50/35) “Russian”
8 Burpees


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