Friday, September 13th, 2013

Hey Folks!

Awesome WOdage today. Sprints looked wicked and you guys were pretty darn fast – Very impressive!

Check out the CrossFitter of the month – We’re pretty proud and excited about it (we always are…)

Well… It’s Friday the 13th which for many of the people who have joined the gym in the last year doesn’t mean a whole lot… but for those around for the first year… you know what it means…

… The video and WOD will explain.

Warm up

2 Rounds – 10 squats, 10 ring rows, 10 lunges, 10 hops, 10 tuck jumps

Power Clean 2-2-1-1-1-1

“Fran”
21-15-9 for time:
Thrusters 95#/65#
Pull ups

Mobility:
Stretch – Quads, Forearms, Lats
Foam Roll – Lats, T-spine

See you in the gym!
The CrossFit Sudbury Team