CrossFit Sudbury – Training – 21012015

Hey Folks!

Awesome looking mobility class tonight!  AND there were some awesome performances at the 6 and 7pm classes too!  Winning!

Town Hall was great – thanks to everyone that came out!  You guys are the reason why I don’t mind working all day at this stuff 🙂  “Minutes” will be up soon and we’ll post any upcoming changes to the site as soon as we get them sorted out!

Also – Don’t forget the Biosteel “contest” is still ongoing!  Every time you buy a sample or product you get a ballot for the Biosteel “prize pack”.

Newest news!  Curtis and potentially another high caliber rowing athlete from LU are going to be coming out next Thursday evening from 6-8pm to run a Rowing clinic!  Learn from the best how to PR your everything on the rower, or how to strategize on the rower so you don’t blow up while you’re crushing ridiculous split times.  It’s likely to be a really good time – We’ll need you Folks to sign up please, as space will be limited.  I’ll put up a sign up “sheet” on the whiteboard at the gym!


Back Squat Warm up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


Back Squats 8 E2MOM-10
Every 2 Minutes for 10 Minutes perform:
8 Back Squats at 60-70%

Inconvenient C&J AMRAP
10 Minute AMRAP:
5 Burpees
10 Kettlebell Swings (Russian) 50/35

*Do one Squat Clean & Jerk at the beginning of every minute (including the first one) @ 65-75% of your Clean and Jerk 1RM


Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team