Monday, October 7th, 2013

Hey Folks!

GREAT weekend.  Congrats to Audrey, Mandie and Chuck for some great performances this weekend at the Ray Hamilton Classic.  I’m proud of the club’s efforts and am proud to also be putting an effort in!  First competition in the books.  We’ll see when the next appropriate competition is and get signed up for that too!

Great work on Fight Gone Bad this weekend, as well as the Sunday-Funday WOD.  You guys crushed it!

Thanksgiving is coming up, we’re going to be closed on Monday.  Sorry about that, but it’s Thanksgiving – spend some time with your family or go for a run!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 Spiderman lunges, 10 inch worms

Clean and Jerk 2-2-1-1-1-1  *increase the weight each set.  If you’ve maxed out recently, hit your last two or so in the 90%+ range.  If it looks like a PR is in your cards, have at it!

7 Minute AMRAP:
Burpee-Slam Ball-Box Jumps

Mobility:
Foam Roll – Quads, glutes, T-Spine
Stretch – Glutes, Hamstrings

See you in the gym!
The CrossFit Sudbury Team