Hey Folks!

Great work on todays WOD (as usual!), the step ups looked like all sorts of fun! Lots of new faces in the gym – Make sure you’re introducing yourself to anyone you don’t know (pretty sure this is automatic these days, but it never hurts to have a reminder here and there).

Reminder: We are closed on Friday at/after 6PM and on Monday, Open on Saturday and Sunday (9AM-11AM), There won’t be any Yoga either, unless you guys promise Lisa you’re going to go, then we’ll assume you aren’t.

ALSO, October 19th will mark the 1 year anniversary of CrossFit Sudbury! It’s been a beauty of a year and we’ll be celebrating somehow! You might know what kind of celebration I have in mind 🙂

Warm up

Back Squat 1 set of 5 @ 75%, 1 set of 3 @ 80%, 1 set of 3 @ 85%, 3 sets of 1 @ 90%

5 Rounds for time:
3 hang power snatch
6 Box jumps
12 toes to bar
Sprint to Magnet Sign
Walk back to the gym for your next round (catch your breath so you’re ready to start again when you get back)

Stretch – Glutes, Calves & Forearm flexors

See you in the gym!
Adam, Drew & Eric