Thursday, March 28th, 2013

Hey Folks!

There has been a good response for the recurrent billing – it’s in the works and should be ready sometime next week.  Details to follow.

RX rope order is going to go in shortly, once I organize final details from everyone ordering.

EASTER WEEKEND HOURS:
Friday – Open Gym 10-12
Saturday – Open Gym 10-12
Sunday – Open Gym 10-12
Monday – Open gym 12-2pm & 6-8pm

Warm up

Extra warm up:
Foam roll: Quads, Hamstrings, T-spine.
LaX Ball: Shoulder Ext. Rotators, Glut Med.
Squat hold 30 seconds
Hollow rock 30 seconds

Back Squat 3×5 @ 65%

7 Minute AMRAP:
3 Clean & Jerk (135#/95#)
3 Toes-to-Bar
6 Clean & Jerk (135#/95#)
6 Toes-to-Bar
9 Clean & Jerk (135#/95#)
9 Toes-to-Bar
12 Clean & Jerk (135#/95#)
12 Toes-to-Bar
15 Clean & Jerk (135#/95#)
15 Toes-to-Bar
18 Clean & Jerk (135#/95#)
18 Toes-to-Bar
… You get the picture

Stretch – Calves, Quads/Psoas & T-spine

See you in the gym!
The CrossFit Sudbury Team