Wednesday, August 7th, 2013

Hey Folks!

Nice to see some people PR their overhead squats for 3 reps! The more confident you get with overhead squatting, the more confident you’ll be catching a snatch in the hole. It makes a big difference 🙂

Renos start on the other unit tomorrow – so if you hear noise or anything like that coming through the wall, it’s ok – we’re making things even MORE awesome!

We’ve got some great OnRamp athletes starting up this week! Let’s keep this going well – if you know a straggler that wants to get into the OnRamp this week – tell them to sign up for tomorrow and make their way in!

Warm up

2 Rounds – 10 reverse dislocates, 10 push up plus, 10 band pulls, 30 second Russian Baby Maker

Push Press 5×3 @80% 0f your Press 1RM

10-1 for time of:
Ring Rows
Walking lunges
Sit ups

Mobility:
Foam Roll – Calves, Hamstrings, Glutes
Stretch – Calves, Hamstrings

See you in the gym!
The CrossFit Sudbury Team