Monday, September 9th, 2013

Hey Folks!

Well, this weekend was full of epic competition, and from what it looks like, a great WOD at the gym with Coach Eric. I’m so proud of all my athletes, from Tara getting her first pull-ups, to Chloe Cleaning and Jerking her 1RM for 5 reps. There were lots of other memorable moments, but i’ll leave them to you all to tell at the gm to the rest of our crossfit fam. For many it was a first competition, and i hope it turned out better than you expected. Some of us are banged up, and others just good old sore. Feel free to use tomorrow to mobilize, and rest more if its needed.

Warm up

2 Rounds – 10 dislocates, 10 overhead squats w/ PVC, 10 spiderman Lunges, 30 second side planks

Snatch 2-2-1-1-1-1  *increase weight each set.

3 Rounds for time:
400m Run
3 Power Clean
5 Front Squats

Stretch – Hamstrings, Quads, Calves
Foam roll – Calves, T-Spine

See you in the gym!
The CrossFit Sudbury Team