Hey Folks!

It’s Friday!  VERY exciting.

SO, the 12-18 years old CrossFit Kids group is going to start on the Wednesday after Thanksgiving.  I will be posting the sign up links and all that fun stuff in the near future (possibly this weekend).  Let your kids/teens know to get their calories in that weekend because we’re going to be using them up having a blast after that!  The 3-5 age group will start shortly after, 1-2 weeks.  The little ones are a little harder to plan for 😉

Weightlifting Comp this weekend!  If anyone is coming, and they have a decent camera, we wouldn’t be upset to have some sexy pictures, if not, my iphone will suffice for now 🙂

Warm up

2 Rounds – 10 dislocates, 10 band pull aparts, 10 spiderman lunges, 1 length bear crawl

Overhead Squat 3×5 at something challenging, but that you aren’t worried you’ll miss with.

10 Minute AMRAP:
5 Power Cleans
10 Burpee Broad Jumps

Mobility:
LaX Ball – Traps, Rhomboids, Rotator Cuff
Stretch – Glutes, Hamstrings

See you in the gym!
The CrossFit Sudbury Team