CrossFit Sudbury – Training – 10022015

Hey Folks!

4 more days to sign up for the CFSuds Intramurals!  Please get your name and T shirt size on there if you’re going to sign up!  It’s $25, which includes your T-shirt, and any left-over cash will be used for prizes for the winners!  It’ll be a blast and should make the open a little more fun!

Performance Enhancement is on tonight (Tuesday) from 6-7pm as usual!  This week Kristin is diving further into hip mobility.  Dig it!

Warm up

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


Strength – Bench Press & Batwing – 2×5
Bench Press 2×5

Batwings 2×15 seconds

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


O’Neill Test
4 Minutes for max distance on the rower.
New workout –> Single time –> 4 Minutes.


10 Minute AMRAP:
10 Walking Lunges
10 Sit ups
10 Box Jumps /Step ups
10 Slam Ball
10 Wall Ball
30 Double Unders/90 singles

Cool Down

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