Monday, September 16th, 2013

Hey Folks!

Great weekend – Hotshots was no joke – I haven’t been that winded from a WOD in a long time.  So awesome having so many people in the gym this weekend – it’s a little “chaotic” with everyone having fun, chatting, climbing ropes, squatting, etc, but it makes for an exciting day all together that’s for sure!

It’s looking like CFKids is going to start in October.  We still need to kid proof the stairs and possibly pick up some new kid friendly equipment.  I’m excited about the next few weeks in getting settled into the clinic/gym and implementing a lot of the new perks the new gym area will afford us all!  Thanks for your patience!

Warm up

2 Rounds – 10 dislocates, 10 Overhead squats, 10 spiderman lunges, 10 supermans

Power Snatch 2-2-2-2-2

3 Rounds for time:
400m Run
21 Kettlebell swings
12 pull ups

Stretch – Quads, Glutes, Forearms
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team