Wednesday, October 9th, 2013

Hey Folks!

Toe to bar has come back to test your grip AND your core at the same time.  You can bet this will be showing up more in the future! 🙂

CrossFit Kids for 12-18 year olds is now posted on the schedule!  Check it out and sign your kids up if they’re interested in having a good time while increasing their strength, stamina, speed and power!  We’re open to all ability levels so don’t feel hesitant – priority number 1 is fun!

Thanksgiving approaches!  We’ll be closed on Monday but open on Saturday and Sunday 10-12!  Come in for a wod before you crush turkey and pumpkin pie!

Warm up

2 Rounds – 1 bear crawl, 10 inch worms, 10 second superman hold x3, 10 spiderman lunges

Back Squat 2×5 @ 75-80%  *make sure you rest enough to make these sets!

For time:
Row 1km
-then-
3 Rounds:
20 Sit ups
20 Overhead walking lunges (45/25)
-then-
Run 1km

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

See you in the gym!
The CrossFit Sudbury Team