Category: CrossFit Sudbury

  • The lot needs to be plowed

    Sorry folks! We’ll have to park at the hotel or the cleaners or across the street until I gets plowed! Sorry for the inconvenience! Adam

  • Christmas!

    REST today folks! Eat some food and fuel up for tomorrow’s WOD! All the best! Adam

  • Saturday and Sunday, December 24 & 25, 2011

    Hey guys! Mike will be running open gym tomorrow from 10-12, so I’d you go in don’t be alarmed if it isn’t me running the place! He’ll cook up something nice for you guys! Have fun! See you all on boxing day! Adam

  • Friday, December 23, 2011

    Hey Guys! As a reminder I won’t be in this evening – only the morning and lunch classes are going to happen. See you then! Final Schedule: December 23 – morning and lunch classes December 24 – 10-12 Open gym December 25 – CLOSED December 26 – 10-12 Open gym December 27 – Back to…

  • Thursday, December 22, 2011

    Hey Folks! We’re getting closer to Christmas! As a heads up – I won’t be in town to coach the evening classes on Friday… so don’t bother signing up for them. I’m working out hours and availability for the weekend while I’m not here. Monday will also be just open gym from 10-12. I’ll be…

  • Wednesday, December 21st, 2011

    Wednesday, December 21st, 2011

    Hey Guys! Great work today! Mikie crushed some serious box jumps and Monique rocked some burpees with a reluctant smile (it’s ok, we all hate them)! So great seeing you guys progress so much. Warm-Up Deadlift – 3-3-3-1-1-1 AMRAP 8 minutes: – 5 hang power clean – 25 Double unders Stretch: – Hamstrings Strengthen: –…

  • Tuesday, December 20th, 2011

    Tuesday, December 20th, 2011

    Hey Folks! Tomorrow’s workout! Warm-up Skill: Pendlay Rows Form Variations WOD: For time: 15-12-9-6-3 Ring rows, Box jumps, Burpees Cool-down: Stretch – shoulder flexion, Hip flexion+external rotation (gluts/piriformis) Nutrition – It’s winter, the perfect time to lose weight. We are designed to eat a protein and fat diet during the darker months. More light, means…

  • Monday, December 19th, 2011

    Monday, December 19th, 2011

    Hey Guys! Great work this weekend – it was super fun to have you all out to the gym! Ok I don’t know why it won’t post a pic here – hopefully it does on the website when I post it… Silly technology Warm-Up Snatch 3-3-3-1-1-1 WOD: 3 attempts at a max time L-sit and…

  • Saturday & Sunday, December 17th & 18th, 2011

    Saturday & Sunday, December 17th & 18th, 2011

    Hey Folks! The WODs over the weekend will be posted at the gym – and may vary from person to person, depending on what you need. But there will be a great one for everyone! See you there! p.s. admire some of the good and bad form and how subtle some of the differences are…

  • Friday, December 16th, 2011

    Friday, December 16th, 2011

    Hey Guys! Let’s start the weekend off right! Warm up Press: 5-5-5-3-3-3 WOD: 4 rounds for time: 5 back squats 7 pull ups 9 KB swings 11 push ups Cool Down: Stretch – glutes and pecs See you guys tomorrow! Adam