Wednesday, November 20th, 2013

Hey Folks!

Awesome effort on the WOD today – some pretty quick times went up!  We’re starting the process to design some hoodies – once again, zip up or pullover?  Right now pullover is winning as most people have a fair amount of zip ups already.  Also – elaborate design?  logo and snappy quote?  or just Logo and “CrossFit Sudbury” like last year?

Christmas Party November 30th!  It’s going to be fun – we’re still working on details so let the coaches know any preferences or cool ideas.  Sophie’s “minute to win it” idea is good, let’s keep them coming in!

Warm up

2 Rounds – 10 squats, 10 push up plus, 10 toe touches, 10 band pull aparts

Front Squat – Find your new 1 rep max

For time:
2000m Row

Mobility:
Foam Roll – Quads, Forearms, Lats
LaX Ball -Rotator Cuff, Traps

See you in the gym!
The CrossFit Sudbury Team