Hey Folks!

Awesome seeing that the gym was busy this evening – we’re rolling into our first weekend without an open wod in a while!  It’s going to be a great weekend for training.

Next week (Monday the 15th) the Weightlifting Club begins!

Schedule:
Monday & Wednesday 8-9pm
Saturday 12-1pm

Price:
$100/month for Non-CrossFit members
additional $50/month for CrossFit members (in addition to your membership)
Drop in fee is $10 per session for both non-members and members

Come to learn and get better at the sport athletes use to improve their speed, power and strength – and have some fun in the process!

Warm up

2 Rounds – 10 band pulls, 10 push ups, 10 good mornings, 10 push press (empty bar)

E1M-10 (Every minute for 10 minutes):
2 strict (possibly weighted) pull ups

5 Rounds for time:
25 Deadlifts (135/95)
25 Sit ups

Stretch – Hamstrings & Lats/Rhomboids
LaX ball smash – Shoulder external rotators (just below the boney part of your shoulder blade – either against the wall or on the ground)

See you in the gym!
The CrossFit Sudbury Team