Monday, May 6th, 2013

Hey Folks!

Great work on the WOD this weekend!  Some longer WODs are going to work their way into the scene a little bit more frequently.  Glad to see Everyone through Alicias Whole Life Challenge WOD too!  It was pretty fun and one of those WODs that you can just keep moving on, regardless of how fast.

OK – I’m sure we’ll still run into the odd kink here and there with the new Scheduler, but it’s in full effect and good to go!  We’re having issues with putting peoples CC info in – so if you can’t seem to pay that way it’ll be solved hopefully by the mid to end of the week!  Sorry about that!  Make sure you’re signing up – it makes it easier on the coaches, meaning less time we need to spend fiddling with our phones signing you in, meaning more time being coached and crushing PRs, and no one wants less PRs!

T shirts should be in around the middle to end of the Month – Yesssss!

GRAND OPENING!  June 1st, we’re having our competition, some fitness tests for the public, BBQ, raffle, Cindy is providing some treats from Cindy’s Gluten Free Bakehouse (deliciousness).  If you have any ideas/suggestions let us know!  We’re open to hear what you’ve got!  We could also use help that day with running some of the stations, judging events, etc.  Let us know if you can come help out!

Warm up

2 Rounds – 10 dislocates, 10 Overhead squats, 3 x 10 second hollow rock, 3x 10 second superman hold

Back Squat – Work up to, and find your new 1RM!

Mini-Tabata – 2 minutes at each station @ 20 seconds of work + 30 seconds rest
Pull ups
Push ups
Sit ups
Squats

– ~2 minute rest –

2 Minutes max double unders

Mobility:
LaX Ball – Pecs, Rotator Cuff
Stretch – Lats/Rhomboids, Pecs, Glutes

See you in the gym!
The CrossFit Sudbury Team