Tuesday, July 23rd, 2013

Hey Folks!

“4 things today?!?” was a popular response today hahah, BUT, you guys did really well and had a great time with a nice intro to the week. Keep. It. Up.

The masters start tomorrow! Watch live on games.crossfit.com – it should be a fun one, and for people like me, is essentially the goal. 16 more years to train!

Thanks for letting me know a bit about your thoughts on the CrossFit Kids program… keep the suggestions coming!

Catalyst Games – it’s on September 7th (a Saturday) and is a fun competition. There are competitive and recreational divisions (and EMS divisions!). Team or Individual too! I’d love to have a big showing out there again this year. Sign up and let’s have some fun out there!

Element Team Challenge is September 27th. Teams of 6 can compete in recreational, competitive or masters divisions. Once again, group however you’d like, feel free to use the whiteboards to express your interest!

Warm up

2 Rounds – 10 band pull aparts, 30 second hollow rock, 10 tuck jumps, 10 inch worms

Push Press 3×7 @70% of your Press 1RM

10 Minute AMRAP:
10 Walking lunges
10 Sit ups
10 Wall Ball

Stretch – Hamstrings, Glutes
LaX Ball – Rotator Cuff, Traps

See you in the gym!
The CrossFit Sudbury Team