Hey Folks!

Great work on the WOD!  Congrats to Lisa and Mandie for hitting PRs on their clean and Snatch (respectively)!  Killing it!

Grand opening this Saturday!  Thanks for spreading the word (on facebook and in person)!  Keep it up please, the more the merrier!  Also, don’t be too nervous about the competition – I promise it’s accessible to everyone competing!

Warm up

2 Rounds – 10 inch worms, 10 spiderman lunges, foam roll quads, 10 sit ups

16 Minute AMRAP (8 minutes for Saturdays competitors):
Farmers Carry 4 lengths of the gym
30 slam balls OR 15 Wall ball
20 sit ups

Mobility:
Stretch – Shoulders, Internal rotation, Quads
Foam Roll – Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team