Friday, October 11th, 2013

Hey Folks!

So todays WOD was a beauty!  Difficult but a great pre-Turkey weekend challenge.

CrossFit Kids (12-18) starts this coming Wednesday!  We’ll be training Mondays and Wednesdays after that from 7pm until 8pm.  Click here to sign your child up and view more details!

We’re going to be closed on Monday!  But we’re open Saturday and Sunday 10-12!  Come on out!

For those visiting from out of town CrossFit gyms – come on out – don’t worry about a drop in fee or anything like that.  See you in the gym!

Yesterday and Todays WODs are brought to you by Ben Bergeron’s “Competitors WOD”.  He’s got some solid programming, and was gracious enough to let us use it!  🙂

Warm up

2 Rounds – 10 reverse dislocates, 10 spiderman lunges, 10 push up plus, 10 hops

Accumulate 6 minutes in a Ring Row hold

AMRAP 10 Minutes:
30 Double unders
15 Power Snatches, 75/55
Stretch – Calves, Hamstrings, Quads
Foam Roll – Lats, Calves
See you in the gym!
The CrossFit Sudbury Team