Friday, August 23rd, 2013

Hey Folks!

Lung burner city!  So we’ve been pretty lax about it, but I want to remind Folks please to sign up for your classes ahead of time.  It helps us out, then we don’t have to spend time signing you in and we  can spend more time coaching you guys!  And especially with the school year approaching, people are going to be getting their lives together and getting into a routine.  Let’s make signing up ahead of time part of the routine!

***Note – We know once 1pm has passed you can’t sign up for open gym, it’s part of the system and it’s the only option right now.  Just show up, we’ll sign you in to open gym!  🙂

Warm up

2 Rounds – 10 Ring rows, 10 Push ups, 10 long step lunges (stretching hip flexors), 10 tuck jumps

Alternate Rounds of:
Squat Therapy
Hollow Rock
Reverse Plank (laying on back, resting on elbows and heels. Planked from shoulders to feet)

Psuedo-“Randy”:
25 Power Snatch
1 Minute Plank
25 Power Snatch

Mobility:
Stretch – External rotators, Glutes
Foam Roll – Glutes

See you in the gym!
The CrossFit Sudbury Team