Hey Folks!

No love for the 20 minute AMRAP eh? That’s OK… Cam, Sabrina and I took care of it for you. Sabrina crushed Cam and I. Bang-Pow!

T-Shirts are in! $20 gets you a sexy new CFSuds shirt – bring your cash/cheques and pick one out! Todays WOD is a shoutout to Element CrossFit, which will have a special place in my heart forever. Eleanor does too… but it’s a much different spot.

Warm Up

Pendlay Row 3-3-3-1-1-1

“Eleanor”
3 Rounds for time:
• 15 Thrusters
• 15 Pushups
• 15 Kettlebell swings
• 15 Wall Ball

Stretch – Glutes & Pecs

See you in the gym!
Adam

P.s. Drew and I are cooking up some big plans for the future – If you know some high school-ish aged kids who want to have a distinct advantage come next season, stay tuned for a sweet new program just for them!