Wednesday, April 17th, 2013

Hey Folks!

Great work today!  As always, welcome to all the new people!  Let’s continue to build this family up!

Skipping rope order is going in – It comes to $40 each.  Not bad considering shipping would be ~30$ for a single rope (making the price $65 individually).

T shirts are being ordered soon too!  They’ll run the same size-wise as the last order.  They’re going to be black (more colours in the next order – promise!).  Write your names on the whiteboard and which size T-shirt you’d like.  They’ll probably still run at $25

The video and the picture for today are a little related 🙂 Great messages!

Warm up

2 Rounds – 10 toe touches, 10 Dislocates, 6 Spiderman Lunges, 5 Good mornings (empty bar)

E2M-10 (Every 2 minutes for 10 Minutes):
2 Deadlifts @ 75% + 4 jumping lunges (right after you finish your deadlifts)

3 Rounds for time:
400m Run
6 Thrusters @ 55% of your Clean & Jerk max
12 Burpees

Stretch – Pecs, Lats/Rhomboids
LaX Ball – Glutes & Rotator cuff

See you in the gym!
The CrossFit Sudbury Team