Friday, May 3rd, 2013

Hey Folks!

Great work with todays WOD – nice weather for a run or three!

VERY cool seeing all the people out for the paleo talk!  I hope I didn’t ramble on too much – I know sometimes I can get hung up on the odd detail here and there.

The Whole Life Challenge – Spring Leaning BEGINS TOMORROW!  Make sure you find a time to get your measurements taken by Alicia (or get them into her), and get the WOD done soon!  It’s important to get those baseline measurements so we can see your progress later!

The Grand Opening is less than a month away!  It’s going to be a blast and you should bring all your friends and family as it’ll be a little more interactive than the paleo lecture (Fitness tests, a competition to watch/participate in, vendors, BBQ, etc)  Mark it in your calendars 🙂

The new scheduling software is a “go”!  You can get to it by clicking these words!

Let me know if you encounter any hiccups.  I know some of you have purchased your month of training in the last week or two and it may not be reflected on the new scheduler – let me know if I haven’t gotten to it over the next couple days.

Check out the Video… we aren’t the only ones who miss lifts! 🙂

Warm up

2 Rounds – 10 band pull aparts, 10 suitcase deadlifts w/ kettlebell per side, 10 overhead squats, 30 second pec OR lat stretch per side (depending on whats tight on you)

E1M-10 (Every minute for 10):
2 Push Press @80% of your Press weight

7 Minute AMRAP:
7 burpees
7 kb swings (50#/35#)
50m Run

Mobility:
Stretch – Hamstrings, Pecs, Shoulders
Foam Roll – T-spine, Lats

See you in the gym!
The CrossFit Sudbury Team