CrossFit Sudbury – Training – 04092015

Hey Folks!

Another great week in the book!  I haven’t decided what the next focus is going to be, though I’m leaning towards olympic lifting again since it tends to be a fave with everyone, and it’s also one of those things that just tends to make us better at everything (everything requiring power at least…. which is most things).

Please continue to sign in when you arrive – We saw a nice uptick in “signing in”, but we know we still aren’t getting everyone.  So please help us out by signing in!

Feel free to check out the new True Form runner – it’s pretty fun and is meant to be helpful with teaching the proper way to run.  Let us know if you’d like to book a session with a coach to go over proper running technique and how the true form can help with it (I heard James is pretty good at teaching running!)

We’ve got some workshops shaping up for the fall – so keep a look out for some awesome offers coming up!

CrossFit Kids! (aged 5-9) is going to be starting up in a couple weeks on Monday nights at 6pm!  It’ll run 12 weeks (which means it’ll finish right before Christmas) and we’re looking at $150 for the price.  I’m going to try to get a registration link up shortly!


Shoulder Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion


Health – Power Clean 5×3
Power Clean
5 sets of 3 reps*Add 5 pounds each session.

Health – Chin Ups – 3 Sets Of Max Reps

3 sets of max reps – Chin ups (hands facing towards you)

Rest as needed between sets.


Bench/Pull Up EMOM
Every Minute on the Minute for 10 Minutes:
Odd – 5 Bench Press @70%
Even – 5 Strict Pull ups (or weighted)

Swap out the pull ups for chin ups, because it’s sexy Friday!


Sexy Friday WOD!
5 Rounds for time:
300m Run (around the building – watch out for cars)
5 Pendlay Rows @115/73# (or scale appropriately)
10 Slam Balls (40/30/heavier than usual)
Rest 30 seconds


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