Friday, April 19th, 2013

Hey Folks!

Great work in the gym today – some cleaned up form for the Clean and Jerk.  Great times on the WOD today too!

The next three days are sort of Katie’s last days in the gym! 🙁  She’ll be back periodically, as she isn’t leaving us yet, just going back to her job fighting forest fires.  BUT, if you want to ensure you see her, you’ll have to head into the gym sometime during the next three days!

Up and coming:

1. skipping ropes

2. T shirts

3. Bathrooms!!!  They’ll be in late next week – so we might have a small amount of time where there’s some mess and construction 0 but after that, we’ll have two full bathrooms!

4. Paleo Challenge!  Ideally starting May 1st!  Alicia is heading this up and taking baseline measurements, as well as laying down the ground rules to “win” it all!  There will be prizes!

Check out the video… you might see some familiar faces… 🙂

Warm up

2 Rounds – 10 dislocates, 10 Push up plus, 30 second squat hold, 30 second hollow rock

E2M-10 (Every 2 minutes for 10 minutes):
2 strict handstand push ups
Max (time) L-sit

10 Rounds for time:
7 Slam Balls
5 Toes to Bar

Stretch – T-spine, Quads/Psoas, Hamstrings
Foam Roll – T-spine & Quads

See you in the gym!
The CrossFit Sudbury Team