CrossFit Sudbury – Training – 24062015

Hey Folks!

Shoulders are going to be BLOWN UP.  Don’t try to sit beside people in the booth at a restaurant or public transit – your shoulders will be impinging on their space.  But don’t apologize for your awesomeness, you can help it – it’s who you are.

Keep up the great work, Folks – We’re into week 3 of the SSSPFEEAAG (Super Secret Squirrel Program For Epic Eliteness And Awesome Glutes) and 3 more weeks until we run out of tape to measure your broad jump, and the timer resets because you hit 90:00 on your farmers carry.  Oops.

p.s. Big congrats to Beau and Amy for welcoming another little Frescura into this world!  It’s a better place now!


Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts


PSnatch+OHSquat EMOM
Every Minute for 10 Minutes:
1 PowerSnatch – 1 Overhead squat

3 Rounds for time:
400 Meter Run
21 KB Swings (1.5 pood)
12 Pull-ups


Coolin’ Down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team