Friday, December 27th, 2013

Hey Folks!

ANNNND we’re back.  I hope you all had a great Christmas – that you took the time to appreciate what you have, and to give of yourself to others (in presence, gratefulness and even sometimes in presents).  I know I always appreciate the time I get to spend with my family (my actual biological family… although I do love the family I will soon marry into and the “family” we’ve built at the gym!) and look forward to seeing them again in the new year.

We’ve got roughly 2 to 3 months until the CrossFit Games Open this coming year and I can’t wait to see what comes up.  We’re unrolling the Health, Performance and Longevity tracks of programming on the 6th!  Feel free to ask the coaches about the different streams, but I’ll be posting more about the streams soon!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 supermans, 10 hops

Snatch 2-2-1-1-1-1

3 Rounds – 1 Minute at each station for max reps:
Kettlebell Swings
Pull ups

Stretch – Quads/Psoas, Hamstrings, Pecs
Foam Roll – IT bands, T-Spine

See you in the gym!
The CrossFit Sudbury Team