Thursday, April 18th, 2013

Hey Folks!

Killer breakdown of the clean tonight!  Weightlifting Club is going to improve Olympic lifting, and I think more importantly, is going to develop some seriously competitive olympic lifters.

CrossFit Sudbury Weightlifting Club is starting early on Saturday!  9am-10am!  This will be the only Saturday it’s early… otherwise it will be at the scheduled time of 12-1.

Make sure you write your T shirt order on the whiteboard please!  (the one with the results from the days WOD on it)

Coach Alicia is going to be organizing a Paleo Challenge for May!  It’s time for a little “Spring Leaning”!  This one will be a bit more official and there will be some “scoring” involved AND, a winner (although I’m sure everyone will “win”, metaphorically)

I’m also accepting payments for skipping ropes – $40 please! 🙂

Warm up

2 Rounds – 10 dislocates, 10 band pull aparts, 10 tuck jumps, 30 second Russian Baby-Maker

E1M-10 (Every Minute on the Minute for 10 Minutes):
1 Clean & Jerk @70%

21-15-9 for time:
Wall Balls
Kettlebell Swings

Foam Roll – Quads, Glutes, T-Spine
Stretch – Biceps, Hamstrings

See you in the gym!
The CrossFit Sudbury Team