CrossFit Sudbury – Training – 01092015

Hey Folks!

Killer training day!  I’m loving the energy in the gym lately, you guys are the best!

September is rolling in, that means more routine and a busier place.  Make sure as you’re seeing new faces, you’re saying “hi”!  And if you could ensure you sign in when you arrive that would be great – we use the sign in data to help with choosing to add or remove classes, ensure there are more coaches around, etc. etc.  It just really helps and is appreciated so please make sure you do it 🙂

Check out the new treadmill!  TrueForm runner is in the gym and set up.  Play around with running on it a bit to warm up.  It’s pretty neat and I think will be a nice addition to the gym (though obviously won’t be used in a tonne of WODs, since there is only one.


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


Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.

Max Pull Ups – 3 Sets
3 sets of of max pull ups.

*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)


Thruster/TTB AMRAP-8
AMRAP 8 Minutes:
8 Thrusters (95/65)
8 Toes to Bar


Run-Pushup-Situp-Squat For Time
For time:
800m Run
25 Push ups
50 Sit ups
75 Squats


Mobilize Everything!
LaX Ball – Traps, Rhomboids
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads

*Hit the important spots (for you) if you’re low on time!

See you in the gym!
The CrossFit Sudbury Team