Hey Folks!

Good “Zoom” runs today… apparently I need to work on the legibility of my writing on the whiteboard. Point taken 🙂

The next OnRamp starts next Monday – if you have family or friends interested, let them know to start mentally preparing and to choose a time and sign up! We’re looking forward to having them out!

The CrossFit Sudbury Mobility Series starts this Thursday with information on the Shoulder! Knowledge bombs will be dropped by Kristin! We’re working on hopefully filming it to make it available for Folks who can’t make it in – no promises though!

I know I re-post videos sometimes… but I just like some more than others 🙂

Warm up

2 Rounds – 10 hops, 10 squats, 3 x 10 second Superman, 3 x 10 second hollow hold

Power Clean
2-2-2-1-1-1

12 Minute AMRAP:
500m Row
25 sit ups
25 pull ups
25 box jumps

Mobility:
Foam Roll – Quads, Hamstrings, Calves
Stretch – Quads/Psoas

See you in the gym!
The CrossFit Sudbury Team