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…

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,…

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…

Hey Folks! Good work today on the snatches and the awesome WOD! Looked like fun 🙂 Warm up To do: • Row 1000m – Tabata styles • Practice handstands – accumulate 5 minutes upside down • Hold an “L” Position on the pull up rig – accumulate 3 minutes Stretch your tight bits See you…

Hey Folks! Good work squat cleaning and ring dipping. Elizabeth is a real jerk and she isn’t afraid to let you know. Don’t be discouraged if you didn’t crush it like you expected… it’s one of those deceptively difficult workouts. This weekend is going to be a fun one! Partner WOD! – One partner holds…

Hey Folks! Great “Play day” Everyone! It was pretty fun to jump around, do cartwheels and carry some heavy things. Nice skill work and recovery stuff. Warm Up Pendlay Rows 5-5-5-3-3-3 “Elizabeth” 21-15-9 for time of: • Squat Cleans • Ring Dips Stretch – T-spine on foam roller, but with the roller vertical along your…

Hey Folks! Some awesome Deadlifts have occurred today. I think collectively we managed to lift multiple thousands of pounds. Keep it up! Reminder – Lisa is putting on a Yoga clinic this Sunday! Sign up now! To do: • 3 attempts for max length broad jump • 15 Cartwheels in each direction • 10 lengths…

Hey Folks! Awesome job Planking, Rowing, HSPUing and Box Jumping. You can look forward to the “to do” lists being more and more interesting and challenging as we get further into them. Reminder! Lisa is running Yoga this Sunday at 12:30 – It’s going to be awesome, again. Make sure you’re signing up online ahead…

Hey Folks! Awesome work on todays WOD. It wasn’t easy, that’s a for sure. Keep stretching and moving those calves! Warm Up To do: • Row 1000m @ 100m POWERFUL followed by 100m RECOVERY paces • 9 minutes in various plank positions (middle, side, side) • 20 Hand Stand push ups • 20 HIGH box…

Hey Folks! I heard a lot of you ended up doing the Filthy Fifty. Awesomeness. I also heard some new Folks came in through the weekend – Welcome to the best gym in Sudbury, I hope you enjoyed yourselves! Lisa is doing another Yoga Class this coming Sunday from 12:30-1:30 again! Please sign up in…