Hey Folks!

So that was a grip and shoulder burner.  Lots of RX’s on the board today too – nice to see 🙂

New Tshirts have been ordered!  They should be in around mid/late October.  We’re going to look at designing some Hoodies too – let us know if you’d like zip ups again, or some other style.

I’m away this weekend but Kristin and Lisa (and all the usual coaches) will be keeping you company.  I’ll be in in the morning and afternoon, but after that I’m back Monday night.

Warm up

2 Rounds – 10 dislocates, 10 up/down dogs, 30 second hollow rock, 10 push ups

Pull ups 10×3  Strict with as little bands as possible, or weighted, if possible.

For time:
10-1
Slam Balls*
100m Run between rounds (no run after the last slam ball)

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

See you in the gym!
The CrossFit Sudbury Team