Monday, December 16th, 2013

Hey Folks!

Great weekend in the gym and I even had Sunday off (Thanks Jubba).  Thanks for all your hard work filling the crib up!  We’re doing great and cruising along.  It can always hold more stuff though!

Training is going great – let’s keep killing it 🙂  Make sure you guys are doing the full warm ups and the cool downs, they’re important in causing the effects you’d like from training.

Warm up

2 Rounds – 10 dislocates, 10 squats, 10 spiderman lunges, 10 band pulls

High Hang Clean 2-2-1-1-1-1

For time:
500m Row
50 sit ups
50 squats
50 push ups
50 double unders

Stretch – Quads/Psoas, Hamstrings, Calves
Foam Roll – Quads, IT bands, T-spine

See you in the gym!
The CrossFit Sudbury Team