Hey Folks!
That picture is from the CrossFit Main site – It’s Lucas on the island (I imagine in his backyard or something). I remember seeing it way back in early 2010. Luckily my google-fu found it! Awesome!
That was NOT an easy workout today. Great to get the volume in and work hard though.
This Thursday night, the Rotary Club is putting on a fundraising dinner at the Caruso Club for the Janis Foligno Foundation! They’re also raffling off a Car (Chevy Spark) for $100/ticket, with up to 500 tickets for sale.
Remember, we’re closed for Canada Day! OnRamp will be held on the Tuesday instead of the Monday!
Warm up
2 Rounds – 10 toe touches, 30 second hollow rock, 5 good mornings, 5 strict press
Work up to a 1 Rep Max Deadlift (Try to keep attempts over 95% to ~3)
4 Minute AMRAP:
8 Box Jumps
8 Toes to Bar
1 Minute Rest
4 Minute AMRAP:
8 Slam Balls
8 Wall Balls
Mobility:
Stretch – Russian Baby Maker, Calves
Foam Roll – Quads, T-spine
See you in the gym!
The CrossFit Sudbury Team
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