Hey Folks!

We’re making progress here at the garage!  Some framing and insulation is going up on a couple walls, some little touches here and there, flooring comes in today and the equipment should be here before the weekend.  It’s going to be a long 4 days ahead of me, but I’m super excited to get it all ready for you guys!

This weekend on Saturday or Sunday I might have a bit of a painting party at the gym… we’ll see how far along I am throughout the weekend, but feel free to shoot me an email at CrossFitSudbury(at)gmail.com if you’d like to swing by to check the place out or bring me a coffee (wink wink).

Todays WOD for you at home folks kicking butt quietly (or not so quietly) in your family rooms:

Warm-up – arm circles, leg kicks, rock bottom squat (put your hands together and use your elbows to push your knees out).  10 of each:  squats, push ups, sit ups, lunges.

Skill – go over the press variations – Press, Push Press (dip and press – use your legs to help you), Push Jerk (dip-press-dip!  Using your legs even more to help push the bar up and then bending to help push you down under the bar!)

WOD:  20 lunges, 20 situps (roll up/fold up a towel and place it in your low back).  5 rounds.

Cool down – spend some time laying on your back, pressing your low back into the ground when you exhale, and pushing your belly up (diaphragm down) when you inhale.  Fish oil… everyone should be taking it.  If you don’t have any yet, I will have some at the gym for purchase.

Post times to comments please!  GOod work to Mandie and Monique for crushing the last wod!  4.5 and 6 minutes!?!  AWESOME!

Can’t wait to introduce everyone to the gym!  Cheers Folks!

Adam