Hey Folks!

Holy crap that workout was not easy haha. Great training though! Those of you who put in the 10 minute and under performances were did awesome… those who took longer, don’t feel bad – my time was one of the longest for sure…

Tonight (Wednesday) the LAST open wod is announced! I think a collective sigh of relief will be breathed after that last WOD. They’ve been awesome, with lots of PRs and “aha!” moments that wouldn’t have happened without the Open. After it, the programming at our gym will be a bit less “constantly varied” and a little more structured. I’m excited to our next few training cycles: Getting strong and then getting fast… I’ll have to think of snappier names.

RX ropes order is still being stockpiled. Please email me your requests – I probably won’t remember them if you just tell me in person. Writing on the whiteboard is also acceptable.

Weightlifting Club should be starting in the next few weeks. Pricing and schedule is still being finalized… sorry it isn’t ready yet – but I want to get things right the first time!

Warm up

2 Rounds – 10 dislocates, 10 push up plus, 5 jumping squats, 30 second hollow rock

Powerclean 2-2-2-1-1

For time:
1000m Row
20 toes to bar
20 Lunges
20 pull ups
100 Double unders

Lacrosse Ball smash – Pecs (lean against the ball against the wall), Glut med (lay on it with the side of your butt… right where it’s sore), Shoulder external rotators (lay on it right below the boney part of your shoulder blade)

See you in the gym!
The CrossFit Sudbury Team