Hey Folks!

Killer PRs guys – 3+ minutes all over the place – very impressive.  You guys are the best gym members ever… Just sayin.

In the near future we have some informational seminars and clinics in the works.  Kristin is going to be doing a seminar/clinic on the Shoulder – anatomy, injuries/common issues and rehabilitation techniques.  James is going to educate us on running – technique, shoes, gait analysis, etc.  It should be great – I know we can all use the information these two have to offer.  Keep your eyes peeled for dates and times.

Warm up

2 Rounds – 10 toe touches, 10 inch worms, 30 second hollow rocks, 5 good mornings (empty bar)

E2M-10 (Every 2 minutes for 10 minutes):
2 Deadlifts @ 70%

10 Minute AMRAP:
5 Handstand Push ups
10 Kettlebell swings
15 Sit ups

Mobility:
Stretch – Pecs, Glutes
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team