Tuesday, September 3rd, 2013

Hey Folks!

Great long weekend!  Finally got everything we needed to get done, done.  There will be small tweaks here and there I’m sure, but the Clinic is opening tomorrow morning!  The other side should be floored this week and we’ll be able to spill over there for all sorts of stuff 🙂

Kids program is in the works, we’re looking at opening it up in a few weeks.  Sorry about the delay, but we want to make sure we’re ready!  If you could, swing over to THIS FORM and fill it in if you’re interested in enrolling your child.  More info will follow in the coming weeks!  Thanks for your patience – we’re excited to forge the future of fitness!

Catalyst is this coming weekend!  Who’s ready???  This is the week to dial things back and practice our skills.  For those not going, it’s still going to be a great week, and you can still consider coming out to spectate and catch the awesome vibe!  We’d appreciate the support no doubt!

Health, Performance and Longevity programming is coming soon. If you’re curious about the Performance programming, we’ll be using Ben Bergeron’s “Competitors WOD” – The Open Athlete stream.

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 30 second Russian Baby Maker

Hang Snatch  – Work up to a heavy single for 3 reps.  Try to pause in the bottom of the snatch for a second.

AMRAP 12 Minutes:
15 Squats
5 Power Cleans
3 Chest to bar pull ups
200m Run

Mobility:
Stretch – Glutes, Lats
Foam Roll – Calves, Quads

See you in the gym!
The CrossFit Sudbury Team