[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
There are going to be some sore people tomorrow! :) Yessssss. Lot of crushed fundamentals scores for the Tabata Squats, some not even 3 weeks old (the scores… not the people… That’d be crazy).
Thanks to everyone that has suggested to friends that they check out our gym. We love bringing people through Fundamentals and introducing them to the awesome place that is CrossFit Sudbury! And it’s you guys that make it that way – so thank you! If you know anyone interested in checking it out, send them to the site, and the front page contact form will alert us (if/when they fill it in).
Have an awesome weekend guys! Jubba is going to be taking you guys through some beauty WODs this weekend and I’ll see you next week![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=2eOZGC-8yXg”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]
WARM UP
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges
HEALTH
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
5 Back Squats
15 Ring Rows
25 Slam Balls
LONGEVITY
Deadlifts @70%
*Make sure they’re the prettiest deadlifts ever. This isn’t a metcon. Do sets of whatever you want and rest as needed.
**Score is reps x weight for total tonnage.
***BE SMART, NO CRAPPY FORM – you want to have a good weekend, right? :)
8 Cleans
1 Jerk
7 Cleans
2 Jerks
6 Cleans
3 Jerks
5 Cleans
4 Jerks
4 Cleans
5 Jerks
3 Cleans
6 Jerks
2 Cleans
7 Jerks
1 Clean
8 Jerks
*Rx: 115/85
**Rx+ Cleans must be Touch ‘n Go
***Rx++ Jerks must be unbroken
COOL DOWN
Stretch – Hamstrings, Calves, Pecs, Forearms
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]
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