Hey Folks!
Holy crap – the website is all over the place! I’m mending its’ wounds and working hard doing it. Trying to make it look really nice without it costing me money to do it (the previous version of this site was made by a company that was meant to make my life easier… it didn’t really do it so I’m back to being CrossFit Sudbury’s wed design guy as well as the rest of my duties :P) Thank you in advance for being patient with me! Most of what we need is operational now!
Weightlifting club is going down Thursday night at 8pm with John. Be there or be a less good weightlifter. It’s really a fun time and a great way to dial in your lifting skill and strength. That and John is just so handsome that how could you NOT want to spend time with him. Witty, musically and weightliftingly talented, and pretty good at convincing you to lift better. Think about it! :)
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WARM UP
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges
HEALTH
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same :)
8 Kettlebell Swings
8 Burpees
LONGEVITY
1 Turkish get up per side, then 3 ring dips each time you do them.
30 Burpee Tuck Jumps
25 Kettlebell Swings 50/35
25 BTJ
30 KBS
20 BTJ
35 KBS
15 BTJ
40 KBS
10 BTJ
45 KBS
5 BTJ
* Swings are “Russian”, or simply 2 handed swings.
**Knees touch biceps on tuck jumps and burpees have legit push ups for the workout to be considered RX’d
COOL DOWN
Foam Roll – Calves, Hamstrings, T-spine
The CrossFit Sudbury Team
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