Hey Folks!

Looks like some awesome times made it in today – great work.  Future you will be proud!

The “Doctored” screening went great!  Thanks to all who came out – I hope you enjoyed the movie!

Kristins Shoulder lecture is going down next Thursday!  Check on Front Desk to sign up – It’s free (this time) and should be a great bit of knowledge for everyone!

Warm up

2 Rounds – 10 band pulls, 30 second plank on hands (instead of elbows), 10 squats, 30 second Russian Baby Maker

E1M-10:
3 Pendlay Rows (Find a weight you can perform them with near perfect form)

15-12-9 For time of:
Thrusters
Burpees

Mobility:
Foam Roll – Quads, Glutes, Hamstrings
Stretch – Shoulders

See you in the gym!
The CrossFit Sudbury Team