Hey Folks!

BEAUTIFUL back squats today. It was so nice to see. Lynn was a treat today (Eric and I and then Neal and Katie tried it out) and I look forward to having sore pecs all week haha.

The week continues! Train hard, and spend a little extra time mobilizing those tight areas!

Also, we’re running low on T-shirts. I have an idea – CFSuds needs a new t shirt design. Whoever makes and submits the best design gets a free shirt (and maybe some other sort of prize). And of course they get bragging rights. Either email me or put on facebook your designs. No limit on entries.

Even the “elite” CrossFitters have their soft spots. Apparently for Neal Maddox it’s donuts and ice cream. If you’ve had a slip up so far (as we’re half way through our 30 days), don’t sweat it! Make your next decision a healthy one, and the one after that. You’re doing great – now keep it up!

Warm up

2 Rounds – 10 reverse dislocates, 10 second superman hold x3, squat hold 30 seconds, 10 overhead squats with PVC

Squat Clean 5×5 @60% -2 second pause in the bottom

10-8-6-4-2 for time of:
Power Clean
Over the bar burpees

Foam roll – Quads, glutes & calves

See you in the gym!
Adam, Eric & Katie