CrossFit Sudbury – 28032016

Happy Easter Monday 🙂

Hard to believe March is just about at an end!  It’s been a quick 3 months so far for 2016, but we’re just getting started.  Keep in mind today is the last day of the Open!  Get that workout completed, and score submitted please – and don’t forget about the challenge of the week!  It’s a fun one for sure

We’ll be tallying the top performers on the Challenge of the weeks, as well as drawing a name for the raffle of our awesome prize 🙂  Stay tuned for that!

We have normal hours today – BTW, so if you want to work out, come on in and have a blast!

Battle Beyond the Barbell – We need volunteers and judges.  Let us know if you’ll be around to help out please.  It sounds like this is going to be the biggest year yet, so we’ll be planning as much as possible ahead of time!


7×1 Push Press – 13 of 14 (7 sets of 1 rep, same weight across, approximately 95% – over max).

Super Set:

7×3 dumbbell lunge or split squat (7 sets of 3 reps, same weight across).

Metabolic Conditioning: “More Than a Feeling

6 minute AMRAP (as many rounds as possible)
6 Power Clean & Jerk (115/75/55)
Ring dips (Performance: 6 reps, Athletic*: 4 reps, Health: 6 push ups on your toes)
30 double unders

Scaling Guide: 3-7 rounds

Cool Down

Stretch – Hamstrings, Pecs
Foam Roll – Quads
LaX Ball – Shoulders & Rotator Cuff