Tuesday, August 6th, 2013

Hey Folks!

Well that was an awesome long weekend.  Kristin and I got a start on the new unit – it’s going to be so nice!

Let me know if you have any special requests – while we can’t make any promises, it’s always nice to know what you guys would like!

There are a good number of names on the board for Catalyst – you guys need to go online and start signing up!  Teams need at least one of each sex!  For individuals there are scaled divisions if you’re a little nervous about it!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 30 second superman hold

Overhead Squat 5-5-3-3-3-3 *increase weight each set

4 Rounds for time:
200m Run
10 pull ups
20 squats

Mobility:
Stretch – Glutes, Lats
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team