Hey Folks!

Come on out to the gym tonight (Thursday night) to watch the unveiling of 14.5 and maybe even giver a go!  It should be an awesome good time!

If you see some friendly, but new faces in the gym, introduce yourselves, they’re likely people on their intro session or doing a Fundamentals session with me (Adam).  I’ll be releasing more details about the whole Fundamentals program soon.  For now, the simplest way to put it is that we’ve changed the way we’re introducing CrossFit to people 🙂

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 band pull aparts, 10 kettlebell swings (russian)

[av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-7z7kta’]
[av_toggle title=’Health’ tags=” av_uid=’av-5xb1hq’]
Front Squat 2×5

Deadlift 2×5

7 Minute AMRAP:
7 Wall Ball
7 Push ups
7 Sit ups
[/av_toggle]
[av_toggle title=’Performance’ tags=” av_uid=’av-4dssri’]
Recovery Day.
[/av_toggle]
[av_toggle title=’Longevity’ tags=” av_uid=’av-2lypa6′]
Snatch 3pos @60%

7 Minute AMRAP:
7 Ground 2 Overhead 95/65
7 Ring Dips
[/av_toggle]
[/av_toggle_container]

Mobility:
Stretch – Quads, Calves, Pecs
Foam Roll – Calves, Hamstrings

See you in the gym!
The CrossFit Sudbury Team