Friday, May 17th, 2013

Hey Folks!

That was a lung-burner of a WOD.  Good times all around.  Tomorrow is Friday, which means it’s almost the weekend!  OnRampers – Make sure you make it in tomorrow – doesn’t matter which class you make it to, but try your best to get in.  If you can’t make it you’ll have to make it up at some point.

Lucas from our gym and Tina from Manitoulin (CrossFit Genetic Potential) were on the CTV news last night in the sports part.  Check it out if you get a chance!

We’re OPEN on Saturday and Sunday (including Weightlifting Club on Saturday!) and then closed on Monday (although weightlifting club will be on!)

The Grand Opening isn’t too far away!  Battle Beyond the Barbell and other activities are in the works!  Let us know if you have ideas or if you can help out that day!  We’d like to get as many people out as possible!

Warm up

2 Rounds – 10 reverse dislocates, 10 spiderman lunges, 30 second russian baby maker, 30 second T-spine

E2M-10 (Every 2 minutes for 10 minutes):
1 Clean + 1 Hang Clean + 1 Jerk @70%

3 Rounds for time:
200m Run
10 Hang power Snatch (75#/55#)
8 Lunges w/ barbell in front rack position

Mobility:
Stretch – Glutes, Hamstrings
LaX Ball – Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team