CrossFit Sudbury – 01072016 – Happy Canada Day!

Hey Friends!

It’s Canada Day!  Sounds like it isn’t supposed to be the best day, weather-wise, but I’m sure you’ll all find a way to have some fun and get together with friends/family, or cozy up with a good book and warm up of Coffee 🙂

Lisa is holding it down in the gym today and she’s got a super fun WOD for you guys – kinda sad I’m going to miss it, so you guys will have to get in there and enjoy it extra for me.

Don’t forget, just like Canada is welcoming and inviting for those looking for better opportunities and a a home away from home, We’re trying to achieve a similar vibe!  You all must remember your days plugging away on a treadmill, on the nautilus machines, in front of the mirrors, or even during those hard miles on the road/trail.  For many we’re relief from that, and a place where they can feel welcome, safe, and part of the party.  SO, if you see a new face, or someone you don’t know, make sure you’re introducing yourself and getting to know them… Who knows, maybe they’re the next Katrin Davidsdottir and you’ll wish you were besties before she made it big 😛

For time, solo or with a partner: Aces = 200m Sandbag Carry
Hearts = Toes to bar/Knees to Elbows
Diamonds = Burpees
Clubs = Wall Balls
Spades = Calories on the Airdyne
Jokers = 20 alternating dumbbell snatches

*number on the card is the number of reps you’ll do