Wednesday, April 24th, 2013

Hey Folks!

Another great day in the gym!  In case you hadn’t noticed, we have a group of young athletes in the gym on Tuesdays and Fridays from 5-6pm.  Nice to have new groups in the gym!  We’re excited to get these guys stronger, faster and more powerful.

Lots of T shirts are going to be ordered.  If you aren’t sure which size you are – write down which ones you think you are (this is happening a lot with Folks between a medium and large).  We’re ordering some extras so if you write both then we know which range to order.

Dragon Boating!  Bring your friends and sign up.  We’re doing this as a gym but we also want you to bring your significant others (if they want to join in), friends and/or family.  There are no rules and the only fees will be for signing up for the race.

Paleo Presentation and Challenge are approaching soon – May 2nd (a thursday) from 8-9pm I (Adam) will be doing an informational session and taking questions.  Presenting with me will be Alicia!  She’ll be explaining the ground rules and the how-to of the paleo challenge beginning on the 3rd!  After that – make every tomorrow your “healthiest day yet”.

Warm up

2 Rounds – 10 ring rows, 10 broad jumps, 10 Sit ups, 10 good mornings

E1M-10 (Every minute for 10 minutes):
3 Deadlifts @ 75%

For time:
Row 1000m
and then…
3 Rounds of:
15 thrusters (45#/33#)
10 pull ups

Stretch – Hamstrings, Calves, Lats
Foam Roll – Lats, T-spine

See you in the gym!
The CrossFit Sudbury Team