Hey Folks!

It’s 2014 now!  You’ll have to forgive me if I write 2013 for a little while.

SO – we’ve got some changes coming up in the new year:

• We’re adding an hour to Saturday mornings – We’ll be open at 9am instead of 10am
• Yoga is going to be on Sundays from 12:15 until 1:15ish instead of Tuesday
• Yoga is going to be included in Unlimited Monthly passes!
• Drop in fee for Yoga will be $10 for everyone else each visit
• Health-Performance-Longevity will be starting on the 6th!
• The next OnRamp starts on the 6th as well (this coming Monday)

I’m sure there are other things in the works that I’m forgetting to mention, but they’ll come to mind soon enough!

Warm up

2 Rounds – 10 dislocates, 30 second Russian Baby Maker, 10 spiderman lunges, 10 band pulls

Clean and Jerk 2-2-1-1-1-1

5 Rounds:
5 Thrusters
10 Ring Push ups
15 Sit ups

Mobility:
Stretch – Quads/Psoas, Pecs
Foam Roll – Quads, T-spine, IT bands, Calves

See you in the gym!
The CrossFit Sudbury Team