Monday, May 13th, 2013

Hey Folks!

Great work on the weekend WOD – it was nice seeing some solid Jerks, after the work involved with 2 front squats too! The bathrooms are functional now! There will be the odd cosmetic change here and there, but for the most part they’re done! Yessss!

Our new OnRamp starts tomorrow! If you’re interested in joining CrossFit Sudbury, your intro starts tomorrow, otherwise you’ll need to wait until May 27th for the next one!

As an FYI – We’ll be closed next monday (the 20th), for Victoria Day, meaning THAT OnRamp (#4) will be on the Tuesday instead of the Monday.

T shirts should be coming in this week or POSSIBLY next week (fingers crossed for this week!) I’m super stoked to have a new CFSuds shirt – Don’t worry about paying until they’re in – but don’t delay once they are, there are only so many!

Warm up

2 Rounds – 10 band pulls, 10 push ups, 10 sit ups, 10 squats, 10 spiderman Lunges

E1M-10 (Every minute for 10 minutes):
3 Back Squats @ 60%

10 Minute AMRAP:
25 Double Unders
25 Sit ups
25 Squats

Mobility:
Stretch – Calves, Quads
Foam Roll – Lats, T-spine

See you in the gym!
The CrossFit Sudbury Team