Bang-Bang!  Bang-Pow!  For some reason, I think Ashley will like this… Great work to everyone today, the Snatch isn’t an easy lift to learn, and is nearly impossible to master.  Patience and discipline are unfortunately mandatory.  Shout out goes to Mandie for crushing the overhead squats today like a champ. Warm-up Pendlay Row: 3-3-3-1-1-1 WOD:…

Hey Everyone! Beauty Front squats today folks! Warm-up Skill – Snatch WOD: Rowing, pseudo- “Nancy” (this is a named workout… not an insult, haha) 3 rounds for time: 300m row 15 overhead squats Cool Down: Stretch – shoulder extension, Pecs See you tomorrow!

Hey Guys! Awesome work today everyone!  I love seeing the CrossFit Sudbury family grow – Let’s keep it up! Warm-up Front Squat: 3-3-3-1-1-1 WOD: WOD: 10 Minute AMRAP – 9 thrusters @ 95#, 9 toes to bar Cool Down: Stretch – Quads (again), hammies See you all tomorrow! Adam

Hey Guys! Some great Powercleans happened today!  It works perfectly because that’s what we’re learning at OnRamp tomorrow!  Can’t wait to see you all! Warm-up Skill – Clean Form points Variations WOD: 5 rounds of: 5 power cleans, 3 push press, 10 double unders Cool Down: Stretch – Pecs and quads I hope you guys…

Hey Guys! I hope the weekend with Drew went well (sounds like it did from what Drew’s saying!) I missed you guys, but I’m excited to see you all tomorrow and am pumped to see you all hit some serious PR’s. Who would be interested in some CFSuds shirts/sweatshirts/hoodies? I’m thinking I’m going to start…

Hey Folks! So Drew is going to be running the WODs this weekend.  He’s a good looking guy and he knows how to kick my butt on pretty much everything not involving double unders.  Go into the gym and get him to coach you through his home made WODs.  It’ll be a good one! Cheers!…

Hey All! Rows looks awesome today and I’m excited that there will be more tomorrow!  Yessss. CrossFit Class: Warm-up Pendlay Rows: 5-5-5-3-3-3 WOD: “Elizabeth” 21-15-9 Squat cleans (135#/83#) Ring dips Cool down: Forearm flexors Quads See you all tomorrow! Adam

Hey Folks! Today was great and a lot of people put up some serious PRs!  Kristin jumped from an 85# front squat to a 123# front squat (for 3).  That is pretty epic.  Great squatting done by all today.  Great tabata-ing too! OnRamp Class #4: Warm-up (it shouldn’t be too difficult with the weather warming…

Hey Guys! Hope your day went well and that recovering has gone well! CrossFit: Warm-up Strength: Front Squat 5-5-5-3-3-3 WOD: Adam’s First Tabata Workout 8 intervals of 20 seconds on, 10 seconds off of: Box jumps, ring rows, sit-ups, squats Get as many reps in as you can! Cool Down: Stretch:  Glutes, heel cords Nutrition: …

Hey Guys! Hey Guys!  So the windows and doors are to be replaced this week, here’s hoping it gets done – we should be working out in a balmy 15 degrees once the hot air stops escaping the building! OnRamp! Warrrrrrrrrm-up!  get warm folks! Skill: Deadlift Form points, variations, applications WOD: 50KB deadlifts, 100 skips,…