Hey Folks!

Beauty weekend!  Nice to have some visitors stopping in to check out the gym and hit a WOD with us – keep in mind we love visitors from other affiliates if you’re going to be home for the holidays!

There are some copies of the Paleo Christmas Cookie recipe book on the coffee table in the front – help yourself!  Just don’t take the one good version (with the writing on it that all the photos were taken by the amazing Richard Lemieux… check him out if you want pics taken of your babies, weddings, or other functions! 🙂

Warm up

2 Rounds – 10 dislocates, 10 spiderman lunges, 10 ring rows, 10 overhead squats

Back Squat – If you didn’t test your 1 rep max last week, let’s do it today!  If you did, then it’s deload/volume at 3×5 @ 60%

21-15-9 for time:
Goblet Squats, Sit ups, Ring Rows

Mobility:
Stretch – Quads, Hamstrings, Shoulders
LaX Ball – Forearms, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team