Tuesday, July 9th, 2013

Hey Folks!

We kicked off some awesome back squats today – I’m very happy with the group of people we have at the gym these days.  Thank you to Everyone for always being so welcoming to the new OnRamp athletes, and lending a hand when it comes to explaining some of the warm up items or stretches when the coaches are already with someone.  We definitely have the best members ever.

James’ Running Clinic!  This Sunday!  It will be starting just after Open Gym on Sunday.  Bring your running shoes as we’ll be doing some drills!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 hops, 10 tuck jumps

1. 8 Minutes to work up to a heavy single
2. 1 Snatch at 80% (of todays heavy single) every Minute for 4 minutes.

2 Rounds for time:
80 Double unders
40 Slam Balls
20 Wall Balls

Stretch – Calves, Quads
LaX Ball – Pecs, Glutes

See you in the gym!
The CrossFit Sudbury Team