Monday, November 25th, 2013

Hey Folks!

Great weekend!  Jubba programmed a fun WOD for Saturday and We had a good time on Sunday too.  Next Saturday we’re having people out to the gym for a Christmas party potluck.  Write on the whiteboard what you’d like to bring.  We’ll be starting right around 5 and going until people don’t want to stay any longer 🙂   Games, Food, Challenges, etc.  Lots of fun to be had!

We’re also going to be participating in the Infant Food Bank’s “All I need for Christmas” campaign with a crib in the waiting room.  We’ll be collecting baby stuff to fill it up with!  Very excited and happy to support the cause!

Warm up

2 Rounds – 10 dislocates, 10 ring rows, 10 spiderman lunges, 10 3 second supermans

Press 5×2 @80%

9 Minute AMRAP:
9 Slam Ball Goblet Squat
9 Slam Ball
9 Burpees

Stretch – Quads, Glutes, Hamstrings
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team