Monday, January 12th, 2015

Hey Folks!

Awesome weekend – Some solid lifting, great progress and everything is humming along nicely.  Keep up the hard work, remember to rest when you’re feeling beat up, and get some good fuel in you!

SO, Here are the details for the Biosteel Contest!  Check it out!

We’re going to have a Town Hall meeting Tuesday, January 20th at 8pm.  Come on out and learn about where we’re at, where we’re going and We’d love if you guys would give us any and all feedback you’d like to help us make the gym better 🙂  Thanks!


Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps


Health – Back Squat & Kettlebell Swings
Back Squat 2×5
*Try to add more weight to last weeks lifts

Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps

Pull ups
6 sets of 2 reps. Try to use the same band as you used for the 1s.


Snatch work – Pull + HHSn
Every 2 Minutes for 10 Minutes perform:
1 Snatch Pull + 1 High Hang Squat Snatch

Front Squat 2×5 (2 sets of 5 at the same weight, warm up a bit but don’t waste time)
Elbows up, heels down, knees out, chest up, tight core.


OHS/DUs for time!
5 Rounds for time of:
10 Overhead Squats (135/95)
30 Double Unders


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