Hey Folks!

It’s my Moms Birthday! If it weren’t for her, I wouldn’t be alive and we wouldn’t have CrossFit Sudbury – so THANKS MOM! 🙂

Today we’re closed at 3pm – Please don’t show up after 3, I’d hate to have Folks show up to a closed door and not get their WOD in.

39 more days until the open! You guys are doing great with your training. There were some awesome PRs so percentages will be changed accordingly. I’m excited!

Warm up

2 Rounds – bear crawl, 5 jumping squats, crab walk, 30 second hollow rock

3 Rounds – 10 good mornings, 10 ring rows, 10 heavy russian kettlebell swings, 30 second handstand hold

“Annie” – 50-40-30-20-10 rep rounds for time of:
Double Unders
Sit ups

Stretch – Calves, Glutes & Pecs

See you in the gym!
Adam, Eric & Katie