Thursday, July 11th, 2013

Hey Folks!

THere are forms in the gym now to take down your final measurements for the Whole Life Challenge – Take some time with a friend and take your new measurements sometime soon!  You can also re-do the original WOD we did to start the challenge.

Running Clinic this Sunday after Open Gym!  James is dropping knowledge and teaching us how to improve our performance on any and all running wods going forward.  If you miss this you don’t get to complain when the attendees leave you in the dust 😉

***Compare this WOD to just after Valentines day of this year!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 30 second squat hold, 10 tuck jumps

Clean & Jerk 2-2-2-1-1-1

Half of the 2012 12.3:
9 Minute AMRAP:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

Stretch – Quads, Shoulders & T-spine

See you in the gym!
The CrossFit Sudbury Team