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Monday, May 14th, 2012
Hey Folks! Hope the weekend was great and you enjoyed yoga with Lisa and the WOD with Drew! Warm up Squat clean 5-5-5-3-3-3 4 rounds for time: 5 push press 20 box jumps 20 sit ups Stretch – pecs and quads See you in the gym! Adam
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UPDATE – Sunday, May 13th, 2012
Tomorrow the gym won’t be open until yoga at 12:30. Drew will be around after for folks who want to do a WOD too. So – yoga is still on for 12:30-1:45 Then the gym will be open for anyone who wants to workout afterwards. Sorry about the inconvenience and short notice! Adam
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Saturday, May 12th, 2012
We’re closed! If you’re not doing Sudbury rocks tomorrow, go for a 5k run, get a hike in or do something else outside! Drew will see you guys tomorrow! Also – yoga tomorrow! See you Monday! Adam
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Friday, May 11th, 2012
Hey Folks! Good work today with the tasks! Next week you better be ready for a longer wod or two. Remember, we’re closed Friday night and Saturday! Pull ups – 3 sets of max reps (choose a band level that you can perform more than 10 reps with if you don’t have pullups) “Grace” •…
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Thursday, May 10th, 2012
Hey Folks! Nice to see Folks trying new things they haven’t done before – as well as seeing the ladies push through the wall ball and perform better than they expected! Warm Up To do: • Spend 3 minutes upside down (hand stand, hand stand walks, etc.) • 50 abmat situps • 10 minutes –…
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Wednesday, May 9th, 2012
Hey Folks! It was fun to see people cartwheeling for the first time or improving on last week, as well as seeing people crush a lot more double unders than last time. Great work! Reminder #1 – The gym is closed Friday night and Saturday, Drew will be running the gym Sunday, and Yoga on…
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Tuesday, May 8th, 2012
Hey Folks! Great work on the squat cleans – so nice to see you guys picking them up so quickly! This weekend the gym will be closed Friday night and Saturday, but open on Sunday (bring your mom out for a wod! – no charge!) There will also be yoga this Sunday ($5) with Lisa.…
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Monday, May 7th, 2012
Hey Folks! Great work with Helen this weekend, she’s not so bad, and that uphill run is going to make any flat 400m runs a joke if you check out other CrossFit gyms while you’re on the road! Warm up Squat Clean 5-5-5-3-3-3 6 Rounds for time: • 4 hand stand push ups • 8…
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Friday, May 4th, 2012
Hey Folks! No love for the 20 minute AMRAP eh? That’s OK… Cam, Sabrina and I took care of it for you. Sabrina crushed Cam and I. Bang-Pow! T-Shirts are in! $20 gets you a sexy new CFSuds shirt – bring your cash/cheques and pick one out! Todays WOD is a shoutout to Element CrossFit,…
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Thursday, May 3rd, 2012
Hey Folks! AMAZING work on the deadlifts today! Lots of PRs and high fives – thanks for being the great people you are and being so inviting with all the new folks – we’re slowly building a pretty good community of people excited about being healthy and getting fit. Let’s keep it up! Warm up…