Monday, December 30th, 2013

Hey Folks!

That was an awesome weekend – The WOD was challenging, but you all crushed it and had a good time while you were at it!  The new year is coming and that means resolutions – they’re often viewed as “bad” by those in the gym world as “well now let’s wait for all the resolutions people to quit so we can have our gym back”.  This couldn’t be more UN-true at CrossFit.  We LOVE having new people in the gym and I’ve personally watched numerous friendships develop throughout the years we’ve been open.  It’s so awesome to see and it represents well those intangibles that make our gym great!

The next OnRamp starts on January 6th – Let your friends, family and colleagues know, it’ll be a great time to join up, start new and who knows, they might even make some new friends while they do it!

Warm up

2 Rounds – 10 dislocates, 10 walking lunges, 10 push ups AND the plus, 10 toe touches, 10 hops

Front Squat 5×3 @ 60%  *Pause for a second at the bottom of each squat

For time:
1000m Row
50 Walking lunges
50 sit ups
50 Double unders

Mobility:
Stretch – Glutes, Hamstrings, forearms
Foam Roll – IT bands, Tspine/Lats

See you in the gym!
The CrossFit Sudbury Team