Monday, December 23rd, 2013

Hey Folks!

Great work this weekend! Sophie got a rope climb, Mel PR’d her back squat, Todd crushed some more double unders, and a bunch of Folks set new or baseline PR’s for Bench press (Tania, Kathy and Chris R come to mind). I’m loving the energy in the gym – I’m excited to see how well it translates into the new year. We’re going to have a full year of PR’s, achieved goals and all sorts of other fun!

Health, performance, longevity is starting up January 6th! This doesn’t mean a lot to most of you, but for those interested in starting up, or getting more into the competitive atmosphere – the extra health and performance streams will help tremendously.

Warm up

2 Rounds – 10 dislocates, 10 Overhead squats, 10 Spiderman lunges, 10 inch worms

Back Squats  3×5 @70%

4 Rounds for time:
25 Overhead walking lunges
25 Sit ups

Mobility:
Stretch – Glutes, Hamstrings, Quads
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team